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Essential Nutrients for Healthier Eyes

The one thing that all healthcare providers, irrespective of their specialties, would agree with is the role of nutrition in ensuring the health and wellness of the body. This also holds true for the eyes; a nutritious diet consisting of proteins, vitamins and fatty acids can keep your eyes healthy for the entirety of your life.


As such, developing and maintaining healthy dietary habits is essential to make sure that you don’t contract any ocular conditions that come with age or because of strain. Incorporating supplements or foods that contain high concentrations of vitamin C, zinc and beta-carotene in your diets could preserve your eyes and help protect them from any ocular conditions.

This blog will describe some essential nutrients for great ocular health and the sources of these nutrients:

1. Vitamin C

Research shows that there is an inverse relationship between the development of cataracts and vitamin C intake. Since the vitamin has anti-oxidant properties.

There are plenty of sources for vitamin C, which include but aren’t restricted to:

· Leafy vegetables like spinach and cabbage

· Citrus fruits

· Tomatoes

· Broccoli, Brussels sprouts and cauliflower.

2. Zinc

Age-Related Macular Edema (AMD) is one of the most common forms of vision loss amongst the elderly. Zinc has been known to exert effects, which can slow down the progression of the disease.  Including zinc supplements in your eye can maintain the health of the macula and also prevent damage from oxidative stress which leads to AMD.

Common foods containing zinc include:

· Shellfish

· Walnuts, peanuts

· Dairy foods like milk and cheese

· Eggs

· Whole grains

3. Omega-3 Fatty Acids

The eye contains high concentrations of Omega-3 fatty acids. The nutrient is essential for healthy tissue development and maintaining the health of cell membranes in the eyes. Studies directed towards the role of Omega-3 fatty acids in ocular health point out that it can help treat dry eye syndrome, age related macular edema and is essential for healthy eye development in infants.

Common sources for Omega-3 fatty acids are:

· Kidney beans

· Walnuts

· Soybean oil

· Seaweed

4. Beta-Carotene

Beta-carotene is an essential source of vitamin A in the body. As such, it boosts immunity and acts as an anti-oxidant. Additionally, beta-carotene plays an important role in healthy ocular tissue development. Vitamin A is essential for normal retinal photochemistry, specially for night vision and dark adaptation.

You can find beta-carotene in the following foods:

· Carrots

· Squash

· Cantaloupes

· Apricots

Dr. Gilberg and Associates offer expert eye-treatment services in North Miami. Our services include contact lens examinations, digital eye tests and emergency eye care for numerous eye-related conditions. Get in touch with us today for more information on our services.

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