It turns out that yet again, Mom was right; you need to eat your fruits and vegetables!
Consuming lots of colorful produce along with fish and nuts is the best way to get the nutrients that will protect you from the damaging effects of
free radicals and oxidation.
- Vitamin A
Vitamin A may help you avoid night blindness and dry eyes.
Sources include: sweet potatoes, dark leafy greens, butternut squash and other yellow/orange produce such as cantaloupe, pumpkins, dried apricots
and carrots. Vitamin A is also found in paté or any animal liver product, eggs, butter, and milk.
- Vitamin C
Vitamin C should help reduce the risk of cataracts and macular degeneration
Sources include: peppers, including red and green bell peppers, and hot chili peppers, fresh herbs, particularly thyme, dark leafy greens, broccoli,
cauliflower and brussels sprouts, kiwis, papayas, oranges, clementines, and strawberries
- Vitamin D
Vitamin D may reduce the risk of macular degeneration
Sources include: fish and seafood, especially sardines, salmon, mackerel, oysters and caviar, fortified soy products such as tofu and soy milk,
eggs, fortified dairy products, salami, ham and sausages, and mushrooms.
- Vitamin E
Vitamin E, when combined with carotenoids and Vitamin C, may reduce damage from macular degeneration.
Sources include: seeds and nuts, particularly sunflower seeds, almonds, pine nuts, and peanuts, herbs such as paprika and chili powder, and dried oregano and basil, cooked spinach, and dried apricots
The best way to get these vitamins is by consuming these foods on a regular basis, but there is also the option of using supplements. Please consult your eye care provider about which supplements would be best for you.
Stay tuned for our next post which will be about antioxidants and minerals.