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Eating For Healthy Eyes

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Eating a balanced diet is a vital part of keeping our bodies healthy, and the eye is no exception.

Certain vitamins and minerals are particularly important in eye care nutrition. They will help to reduce our risk of the most common eye diseases, such as Age-Related Macular Degeneration, Cataracts and Diabetic Retinopathy.

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Antioxidants are well known as natural protectors against cancer and heart disease, but they are also important in eye health too.  Antioxidants include Vitamins A, C, and E, which can be found in fruit and vegetables.  Fresh, colourful fruit and vegetables are the richest sources, and antioxidants are lost in the process of cooking, drying, canning and freezing.  So jazz up your fruit bowl, salad and stir-fry with raw, fresh selections for a healthier you.  Selenium and Zinc are minerals which play a key role in the process of absorbing and converting antioxidants within the body.  They therefore help the antioxidants to keep the eye healthy. Vitamin A Functions Proper functioning of the retina. Prevent night blindness by helping the eye to adapt between bright light and darkness. Best Sources - Red and white meat - Eggs. - Dairy products such as milk and cheese - Most milk products are also fortified with vitamin A. - Fruits and vegetables such as sweet potato, carrots, spinach, kale,    tomatoes, peppers, apricots, peaches and mangos. Vitamin C Functions Strengthens orbital bones and ocular muscles, Maintains the immune system, preventing eye infections. Best Sources - Citrus fruits such as oranges and grapefruit. - Strawberries. - Green peppers, broccoli, sweet potatoes. Vitamin E Functions Helps prevent or delay growth of cataracts Best Sources - nuts - Green leafy vegetables - Cereals and other fortified products. Selenium and Zinc Function Assist in the oxidation process Best Sources – Selenium - Walnuts - Enriched bread, pasta and rice - Beef - Chicken -Tuna - Cod. Best Sources – Zinc - Cheese - Yogurt - Red meat - Fortified cereals. Vitamin Supplements Eating a balanced diet of fresh foods will enable us to take in all the vitamins and minerals we need to help keep our eyes healthy.  Unfortunately, processed foods do not contain these nutrients in sufficient quantities.  So when we are not able to regularly eat a healthy fresh diet, taking vitamin supplements can help keep us healthier for longer.  They are, however, no substitute for a real, healthy diet. Warning Consuming too much of the individual vitamins and minerals can cause various negative effects, and monitoring your intake is important to avoid these effects.  Consult your doctor for further advice..

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