These essential vitamins and minerals can be easily found as supplements at your local pharmacy. However, if you want to avoid tablets, it’s easy to give your daily diet a natural boost with these top nutritious ingredients.

Omega-3 fatty acids

Dry eye is a condition affecting an estimated 30 million Americans but cases are largely unreported. Moderate to severe dry eye syndrome can have a detrimental effect on sufferers’ quality of life as it affects tear production and causes inflammation and irritation. Studies suggest that a daily supplement of omega fatty acides can halt eye inflammation and reduce irritation.

For an omega 3 fatty acids boost, try adding these ingredients to your diet: flax seeds, walnuts, salmon, sardines and soybeans. These basic ingredients can be easily (and deliciously) added to a wide range of meals. Try adding a handful? of walnuts to a simple salad with crumbled blue cheese for a light, tasty lunch recipe.

Vitamin A

The old myth that carrots help you to see in the dark may not be so farfetched after all. Carrots, along with a variety of other red and orange foods (red peppers, sweet potatoes) contain high levels of beta-carotene which is converted into retinol by the body.? Studies consistently show that vitamin A can help to protect the delicate surface of the eye and reduce the risk of developing age-related macular degeneration.

Vitamin A is available in daily supplement form, but it is easy to add some simple, nutritious ingredients to your daily meal plan. Sweet potatoes make a delicious alternative to regular white potatoes as mash or simply baked in the oven.

Vitamin E

Vitamin E is a powerful antioxidant, though often overlooked by those wanting to improve their diet. It is believed to be particularly beneficial for protecting certain parts of the eye susceptible to oxidative damage. For example, the common eye condition, cataracts are believed to be formed by oxidation in the eye which could be reduced with daily supplements of vitamin E. However, as with many other vitamins, it is easy to add vitamin E to your diet without the need for tablets.

Vitamin E can be found in almonds, sunflower seeds, hazelnuts and peanut butter. Peanut butter is a popular addition to sandwiches and toast but often contains high amounts of sugar and oil. Try almond butter which is normally made of 100% almonds for a tasty way to add vitamin E to your diet.

Zinc

Research suggests that zinc could help to protect delicate areas of the eye from the harmful effects of bright light and inflammation. It is an important mineral which you may already consume as part of your daily diet. It can commonly be found in meats and fish such as beef, oysters and liver. For vegetarians, it can be tricky to ensure you consume enough zinc so try adding a generous handful of raw pumpkin seeds to your breakfast granola because these small seeds offer high quantities of this important mineral.

Whilst these vitamins and minerals are great for promoting healthy eyesight, it’s important to ensure we get healthy balance for good overall health. Before planning any drastic changes to your diet and any new vitamin supplements, it’s worthwhile consulting your GP, particularly if you are pregnant or suffer from any medical conditions.

About Author : Victoria likes to live a healthy lifestyle with the right diet. She shares her top tips for healthy eyesight with Direct Sight, a glasses direct website.
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