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All about your eyes: Take antioxidants

DUBAI - Studies have suggested that antioxidants and other important nutrients may reduce your risk of cataracts and macular degeneration.

“Specific antioxidants can have additional benefits as well; for example, vitamin A protects against blindness, and vitamin C may play a role in preventing or alleviating Glaucoma,” according to Dr Arif Adenwala, Specialist Opthalmologist, Zulekha Hospital, Sharjah.

Omega-3 essential fatty acids appear to help the eye in a variety of ways, from decreasing the symptoms of dry eye syndrome and guarding against macular damage.

The following vitamins, minerals and other nutrients have been shown to be essential for good vision and may protect the eyes from conditions that affect the eyes. A healthy diet for your eyes should include plenty of colorful fruits and vegetables.

Benefits of beta-carotene: May protect against night blindness and dry eyes.

Food sources: Carrots, sweet potatoes, spinach, kale, butternut squash. Benefits of bioflavonoid: May protect against cataracts and macular degeneration.

Food sources: tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, soy products.

Benefits of lutein and zeaxanthin: May prevent cataracts and macular degeneration.

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

Benefits of omega-3 fatty acids: May help prevent macular degeneration (AMD) and dry eyes.

Food sources: Cold-water fish such as salmon, mackerel and herring; flaxseed oil and fish oil; ground flaxseeds and walnuts.

Benefits of selenium: When combined with carotenoids and vitamins C and E, may reduce risk of advanced AMD.

Food sources: Seafood (shrimp, crab, salmon, halibut); Brazil nuts; enriched noodles; brown rice.

Benefits of vitamin A: May protect against night blindness and dry eyes.

Food sources: Beef or chicken liver, cod liver oil, eggs, butter, milk.

Benefits of vitamin C: May reduce the risk of cataracts and macular degeneration.

Food sources: Sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe.

Benefits of vitamin D: May reduce the risk of macular degeneration.

Food sources: Salmon, sardines, mackerel, milk, orange juice fortified with vitamin D.

The best source of vitamin D is exposure to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D in human skin, and just a few minutes of exposure to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of vitamin D.

Benefits of vitamin E: When combined with carotenoids and vitamin C, may reduce the risk of advanced AMD.

Food sources: almonds, sunflower seeds, hazelnuts.

Benefits of zinc: Helps vitamin A reduce the risk of night blindness; may play a role in reducing risk of advanced AMD.

Food sources: Oysters; beef, Dungeness crab, turkey (dark meat).

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