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What To Eat For Healthy Eyes

From the workplace to the sports field, your eyes are often exposed to unnecessary hazards, but adding some simple eyecare habits to your everyday routine can be easier than you think.

Because 12 October 2017 is World Sight Day, we believe today is the perfect time to prioritise your eye health. In the last 20 years, eye health research has linked diet and nutrition with a decreased risk of age-related macular degeneration (AMD), which is damage to a small spot near the centre of the retina (the part of the eye needed for central vision). These studies show that regularly adding nutrient-rich foods including zinc, lutein, zeaxanthin, vitamins C and E, and omega-3 fatty acids to your diet, can help fight age-related vision problems. Mellins i-Style gives us reasons why these ingredients important for eye health:

  • Zinc: One of the most concentrated minerals in the eye is zinc. It helps transport vitamin A from the liver to the retina, a process is vital for the production of melanin, a protective pigment in the eyes. Spinach, pumpkin seeds, nuts and chocolate are good sources of zinc.
  • Lutein and zeaxanthin: These nutrients are known to reduce the risk of chronic eye diseases including AMD and cataracts. Cataracts are the cause of clouding that makes it difficult to see. Eat plenty of green leafy vegetables and don’t be afraid to have a filling breakfast with eggs, as these are rich in both lutein and zeaxanthin.
  • Vitamin C:This important nutrient helps ward off the development of cataracts. When combined with other essential ingredients, it helps fight against the progression of AMD and visual acuity loss. Simply stick to your five-a-day fruit and vegetable servings and you’re well on your way to prolonging your vision.
  • Vitamin E: This powerful antioxidant packs an extra punch when it comes to protecting the cells of the eyes and sensitive tissue from damage caused by free radicals. Find it in nuts, fortified cereals and sweet potatoes.
  • Essential fatty acids (omega 3):Another good reason for consuming fats is its ability to help maintain the nervous system, as it’s important for proper visual development and retinal function. Add sardines or tuna to salads and sandwiches, spice up crackers and rice cakes with spicy guacamole or start the day by sprinkling flaxseeds over your cereal.

Source: Mellins i-Style. Images: Pixabay

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