Essential nutrients for eye health include beta carotene, vitamin E, vitamin C, zinc, omega-3, lutein and zeaxanthin. They play an important role in protecting and improving eye health. Here are some food sources containing these nutrients:
1. Beta Caroten
Beta carotene is a source of vitamin A. This is one of the few carotenoids that provide plant-based provitamin A. Beta carotene is converted into vitamin A in the body.
Good sources of beta carotene in the diet include:
- Sweet potatoes
- Spinach
- Pumpkin
- Carrots
- Cantaloupe
- Red pepper
2. Vitamin C
Vitamin C is a water-soluble vitamin with antioxidant properties.
Vitamin C is an essential nutrient. The body cannot make it on its own, you can only get it through food or supplements. Good sources of vitamin C include:
- bell toss
- Orange
- Orange juice
- Kiwi
- Broccoli
- Strawberries
3. Vitamin E
Vitamin E is a soluble vitamin found in some foods, added to foods or available as a dietary supplement. There are many forms of vitamin E, but alpha-tocopherol is the only form known to meet human needs.
Vitamin E acts as an antioxidant and plays a role in immune function. Good sources of vitamin E include:
- Nuts (almonds and peanuts)
- Seeds ( sunflower seeds)
- Sunflower oil and rum tree oil
Peanut butter
4. Zinc
Zinc is an essential mineral found in some foods and supplements.
Good sources of zinc include:
- Oysters and crab
- Enhanced grains
- Beef
- Pork
- Turkey
5. Omega-3
Omega-3 fatty acids are polyunsaturated fats. Some popular omega-3 fatty acids include alpha-linolenic acid (ALA), Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Good sources of omega-3 fatty acids in the diet include:
- Fish (almond and herring)
- Seeds ( flax seeds and chia seeds)
6. Lutein and zeaxanthin
Lutein and zeaxanthin are both carotenoids related to beta carotene and vitamin A. Both lutein and zeaxanthin are present in the human eye. They are the only two carotenoids found in yellow spot and cataracts.
Good sources of lutein and zeaxanthin in the diet include:
- Kale
- Spinach
- Cabbage
- Broccoli
- Peas
- Eggs
- Corn
