FOOD FOR YOUR EYES

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Eating a healthy well-balanced diet, high in antioxidants, vitamins and other nutrients can help keep our eyes healthy.

Antioxidents, luten and zeaxanthin are present in high concentrations in a healthy retina. They are found in dark green leafy vegetables and naturally yellow fruit and vegetables. (Spinach, silverbeet, turnip greens, sweet corn, capsicum)

Vitamin C is necessary for the normal structure and function of connective tissue. (Citrus fruit, broccoli, capsicum, tomatoes)

Vitamin E helps protect cells from the damaged caused by free radicals. (Nuts, wheat germ, whole grains and green leafy vegetables)

Zinc helps wound healing and is necessary for the structure and function of cells. (Meat, seafood, seeds, nuts, whole grains)

Selenium is necessary for cell protection from some types of damage caused by free radicals. It enables vitamin E and C to function more efficiently. ( Brazil nuts )

Omega 3 – Fatty Acids are found in high levels in the retina and the tear film. They are involved in cell renewal and development. ( Oily fish, salmon, tuna, anchovies, sardines)

If you are looking for delicious recipes made up of the foods we should be eating to keep our eyes health,The Macular Disease Foundation has published a cookbook, Eating for Eye Health.

(Nutrition & Supplements: Macular Degeneration Foundation.)