A healthy, balanced diet is essential for keeping your eyes healthy. These are the key vitamins and nutrients for eye health, along with their dietary sources. These are all anti-oxidants, have anti-ageing properties, and also help in improving your overall health.
Lutein & Zeaxanthin
Lutein and zeaxanthin are powerful antioxidants, and reduce the risk of several chronic eye diseases like Age Related Macular Degeneration (AMD) and cataract. Dark green leafy vegetables like kale and spinach, colorful fruits and vegetables like broccoli, corn, peas, grapes, squash, kiwi, persimmons and tangerines are good sources of these nutrients.
Vitamin C
Vitamin C is also an antioxidant, and lowers the risk of developing cataracts and AMD. Good sources for the vitamin are: citrus fruits like lemons and oranges, grapefruit, strawberries, papaya, green peppers, kale and tomatoes into your diet.
Vitamin E
Vitamin E protects the eyes from free radicals, and is, once again, a powerful antioxidant. which break down healthy tissue. Dietary sources of Vitamin E are vegetable oils (including safflower and corn oil), nuts, wheat germ and sweet potatoes.
Omega-3 fatty acids
Omega-3 fatty avids are also important for vision and maintaining the tear film. Salmon, tuna and other fatty fish are the best sources of omega-3 fatty acids. For vegetarians, walnuts and flaxseed are good dietary sources.
Zinc
Zinc helps in better night vision and helps prevent cataracts. Good dietary sources of zinc are red meat, oysters, shellfish, and nuts and seeds.
Below is a handy guide for locally available, cheaper alternatives for the various essential eye health nutrients.
Lutein and Zeaxanthin
| Spinach, Squash, Peas, Corn | Kale, Broccoli |
| Grapes | Persimmons, Tangerine, Kiwi |
Vitamin C
| Lemon, Orange, Grapefruit, Papaya, Green Peppers, Tomatoes | Strawberry, Kale |
Vitamin E
| Sunflower and Corn Oil, Sweet Potatoes | Wheatgerm, Nuts |
Omega 3 fatty acids
| Walnuts, Flax seeds | Salmon, Tuna |
Zinc
| Whole grains, Poultry, Red meat, Beans, Chickpeas | Oyster, Shell Fish, Nuts like Almonds, Cashew |
