Important Nutrients
B6 deficiency can lead to dry eyes, immune system and
cognitive dysfunction, kidney stones, and excess homocysteine, a risk factor in
heart disease. Food sources include fortified cereals, bananas, baked potatoes,
spinach, hazelnuts, and vegetable juice, among others
A deficiency in Vit B12 can cause optic neuropathy and visual field defect. It is found in animal products and supplements.
Vit B5 is found in Avocado and plays a role in metabolizing carbohydrates, fats and proteins, and aids in hair and skin care, as well as lowering cholesterol and triglyceride levels. This reduces obesity which in turn can decrease risk for diabetes and prevent ocular effects of the disease.
Iron to prevent anemia
Vit C is an antioxidant that reduces cataracts and diabetes.
Zinc is vital for photoreceptor renewal and is high in broccoli
Chromium maintains glucose metabolism and can help control glucose levels in diabetes therefore reducing risk for diabetic Retinopathy. Highest in Broccoli.
Vitamin A plays a major role in rhodopsin function, dark adaptation and night vision – Found high in carrots.
Walnuts are high in Omega 3
Red Peppers: Red peppers also supply Vitamin A. Red bell peppers are a good source of lutein and zeaxanthin as well.
Citrus fruits like oranges, grapefruit, tangerines and lemons are all good sources of vitamin C. Vitamin C plays a role in the prevention of cataracts, macular degeneration and glaucoma. Citrus fruits also contain flavonoids, which are substances that promote eye health.
Berries like raspberries, strawberries and blueberries and grapes also contain significant amounts of vitamin C, according to The National Center on Physical Activity and Disability website. These fruits are also good sources of flavonoids, which can also lower the risk of cataracts and macular degeneration
Dark green leafy vegetable like spinach, romaine lettuce, broccoli and kale contain the substances lutein and zeaxanthin. These two substances protect the retina from damage and may help prevent the development of macular degeneration.
