What does Nutrition have to do with your Vision?

There’s nothing that gives life a meaning like good vision facilitated by the sense of seeing.

“Oh, you have an eye problem? Sorry; consider taking some carrots?”

This kind of conversation is not new to many and whosoever gives such advise has a point and here, we give you an elaborate explanation.

Apart from a balanced diet adding vital nutrients and minerals to your body daily, they also help preserve your vision.

Some eye-friendly nutrients such as lutein and zeaxanthin, Vitamin C, vitamin E and Zinc reduces the risk of certain eye diseases.

1. Carotenoid pigment (Lutein and zeaxanthin), these two nutrients reduce the risk of chronic eye diseases and cataracts. they are mainly found in yellow and orange foods.

Sources.

• Carrots
• Squash
• Pumpkin
• Cooked tomatoes
• Mangoes
• Papaya
• Kale
• Parsley,
• Spinach,
• Broccoli,
• Peas
• Egg york

2. Vitamin C

Vitamin C (ascorbic acid) is a powerful antioxidant found in citrus fruits and vegetables. Scientific evidence suggests vitamin C lowers the risk of developing cataracts. Also, when taken in combination with other essential nutrients, it can slow the progression of age-related macular degeneration and visual loss.

Sources

• Citrus fruits and juices- such as orange
• Tangerine
• Grapefruit,
• Kiwi fruit
• Berries

3. Vitamin E

Vitamin E is a powerful antioxidant found in nuts, fortified cereals and sweet potatoes. It protects cells in the eyes from unstable molecules called free radicals, which break down healthy tissue.

Sources

• Vegetable oils
• Sunflower seeds
• Almonds,
• Mangoes
• Broccoli
• Avocados
• Green leafy vegetables-spinach, terere, managu, sukuma wiki

4. Essential Fatty acids

Fats are a necessary part of the human diet. They maintain the integrity of the nervous system, fuel cells and boost the immune system. Research shows omega-3 fatty acids are important for proper visual development and retinal function.

Sources

• Fatty fish-they are rich in omega 3 fatty acid which acts as anti-inflammatory component in diet. Salmon, Tilapia,
• Flaxseeds oil
• Chia seeds
• Walnuts and almonds
• Avocados
• Kidney beans

4. Zinc

Zinc is an essential trace mineral, it plays a vital role in bringing vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes. Zinc is highly concentrated in the eye, mostly in the retina and choroid, the vascular tissue layer lying under the retina.

Sources

• Lean meats
• Skinless chicken
• Milk
• Eggs,
• Mushrooms
• Legumes (beans, lentils and peas)
• Whole grain rice and wheat bread
• Oats
• Pumpkin seeds
• Cashew nuts
• Peanuts
• Chia seeds
• Avocadoes
• Kiwi fruits
• Guavas
• Peaches

You now know what boosts your ability to see, therefore, always consider including sources of these vital minerals in your diet/meal plan.

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