NUTRITION FOR HEALTHY EYES

Research indicates that antioxidants and other essential foods can lower your cataract risk and degeneration. Specific antioxidants may also offer additional advantages, like eyesight protection from vitamin A, and glaucoma prevention or alleviation from vitamin C or revision supplement.

Omega-3 essential fatty acids and Revision formula seem to assist the eye from easing symptoms of dry eye syndrome to protecting it from macular degeneration in various ways.

Vitamin and micronutrient eye benefits

The following vitamins, minerals, and other nutrients have proved important to excellent eyesight and can protect your eyes against visual robbery and illness.

The inclusion of the following items in your diet can help you obtain the Recommended Allowance for eye nutrition (RDA). Established by the Institute of Medicine (National Academy of Science), the RDA is sufficient to fulfill the needs of almost every healthy person in a certain phase of life and gender group as an average dietary consumption.

While the RDA is a helpful guideline, some eye practitioners advise those at risk for eye issues to consume more nutrients every day.

Beta-carotene

Beta carotene Eye Benefits: Beta carotene can decrease the course of macular degeneration in conjunction with zinc and vitamins C and E.

Source of food: carrots, sweet potatoes, spinach, kale, squash of butternut.

RDA: Nobody (most Revision supplements contain 5,000 to 25,000 IU).

Flavonoids 

Bioflavonoid eye benefits: May prevent cataracts and macular degeneration.

Sources of food: tea, red wine, citrus fruit, berries, blackberries, cerises, vegetables, soy products.

RDA: No.

Zeaxanthin and Lutein

Lutein and zeaxanthin eye benefits: may prevent cataracts and macular degeneration.

Food sources: spinach, kale, greens turnip, greens collard, squash.

RDA: No.

Fatty acids Omega-3

Omega-3 fatty acids eye advantages: may assist to prevent macular degeneration and dry eyes. Eye benefits

Food: cold-water fish such as salmon, mackerel, and herring, fresh ground flaxseeds, walnuts, and extracts of fish oil.

RDA: None, although the American Heart Association advises roughly 1,000 mg daily for cardiovascular benefits.

Selenium

Selenium eye benefit: Combined with carotenoids and vitamins C and E, the risk of progressive AMD may be reduced.

Sources of food: seafood (shrimp, crab, salmon, halibut), enriched noodles, brown rice.

RDA: 55 mcg for adults and adolescents (60 mcg for women during pregnancy and 70 mcg when breastfeeding).

Vitamin A

Vitamin A eye benefit: may defend against the blindness of the night and dry eyes.

Food sources: eggs, butter, milk, beef, or chicken liver.

RDA: 3,000 male IU; 2,333 female IU (2,567 IU during pregnancy and 4,333 IU when breastfeeding).

Vitamin C 

Vitamin C eye benefits: may decrease the development of cataracts and macular degeneration.

Springs of food: red or green sweet peppers, kale, strawberries, broccoli, oranges, and cantaloupe.

RDA: 90 mg for male; 70 mg for female (85 mg during pregnancy and 120 mg when breastfeeding).

Vitamin D 

Vitamin D eye benefits: may decrease the risk of macular degeneration.

Food sources: salmon, sardines, mackerel, milk; vitamin D-enforced orange juice.

RDA: None but for children, adolescents, and many experts advocate greater daily doses for adults, the US Academy of Pediatrics advises four hundred IU per day.

The best source of vitamin D is sunshine exposure. Sun ultraviolet Radiation promotes the creation of vitamin D in human skin and ensures that your body produces enough levels of vitamin D only a few minutes a day of exposure to sunshine (without sunscreen).

Vitamin E

Vitamin E eye benefits: In combination with carotenoids and vitamin C, the risk of progressive AMD may be reduced.

Sources of food: almonds, sunflower seeds, hazelnuts.

RDA: 15 mg for adults and adolescents (15 mg for women during pregnancy and 19 mg when breastfeeding).

Zinc

Zinc's eye benefits: Vitamin A reduces the risk of blindness at night; it can help to lower the chance of progressive AMD.

Sources of food: ostrich, beef, dungeon crab, turkey (dark meat).

RDA: 11 mg in males; 8 mg in females (11 mg during pregnancy and 12 mg when breastfeeding).