2. Vitamin C
Vitamin C is a powerful antioxidant essential to collagen growth, healing wounds, injuries, and promoting overall recovery. High concentrations of vitamin C cling to the lens of the eye to protect it from sun damage, preventing free radicals from forming and damaging tissues. Vitamin rich foods include:
- Beets
- Kale
- Celery
- Sweet Potatoes
- Blueberries
3. Zinc
Zinc is an essential trace mineral concentrated in the tissue underneath the retina. The key function of Zinc is to help carry vitamin A from the liver to the eye and produce melanin.
Melanin is what gives skin, eyes and hair its color; it also protects them from UV rays by absorbing light. Zinc has a hand in another sensory function, your taste buds.
A symptom of zinc deficiency is a loss of taste and flavor. If your food is tasting more bland than normal for a significant time, you should contact your doctor to check your zinc levels. Foods rich in zinc are:
- Beef/Lamb
- Pumpkin/Sesame Seeds
- Lentils
- Quinoa
- Spinach
4. Lutein
Lutein is classified as a carotenoid, acting as a sunscreen for the eyes. This strong antioxidant is highly concentrated in the retina, research studies have shown lutein inhibits cancer cells from spreading and forming.
Diets high in lutein are pivotal to help prevent Macular Degeneration, which kills the tissues surrounding the retina. According to the America Macular Degeneration Association, over 67% of the peripheral retina contains lutein. Foods rich in Lutein are:
5. Zeaxanthin
Zeaxanthin is also a member of the carotenoid family and works hand in hand with lutein to prevent loss of vision, promote eye health and reduce the risk of disease. Within the central part of the retina called the macula, 75% is made up of zeaxanthin, which filters out the suns harmful light and nurtures healthy cells. Foods rich in zeaxanthin are:
- Kale
- Spinach
- Eggs
- Citrus
- Basil
The benefits of carotenoids are new in the science world and they have only begun to be researched. The few studies that have been published show great promise.
According to the American Optometric Association, “Of the 600 carotenoids found in nature, only two are found in high quantities in the retina (macula) of the eye: lutein and zeaxanthin.”
Eating foods rich in antioxidants are beneficial to the whole body and necessary for the prevention of disease. Keep your eyes clear by feeding them the right nutrients.