We all want to look younger for longer, and many of us now adopt lifestyles that promise longevity, but what’s the point in looking younger for longer or living way past 100 years old if your eyesight is terrible? Many of the nutrients needed for the eyes are found in common natural fruits and vegetables, so you can easily keep your eyes in tip top condition. Just follow our top 6 nutrients for your eyes guide.
Vitamin E
Vitamin E is essential for eye health and is also a powerful antioxidant. It helps to reduce the harmful effects of free radicals and keep blood vessels in the eyes healthy. Top foods that contain vitamin E include nuts such as almonds (and almond milk, almond oil, nut butter etc), seeds, olive oil, sweet potatoes and cereals fortified with vitamin E.
Zinc
Zinc is known to contribute to healthy 20/20 vision and the European Food Standards Agency have approved it for this purpose. Studies have proven zinc to support eye health, and to help the eyes absorb light in a healthy way. Get a zinc rich diet with wholegrains (watch out for GMOs!), garlic, seeds, avocado, mushrooms, egg, raw chocolate and seafood, particularly shellfish.
Vitamin C
Vitamin C is a very strong antioxidant and it helps to protect the cells in the back of the eye from damage by free radicals. The kinds of foods that contain high vitamin C levels includes citrus fruits berries, broccoli, tomatoes and sweet peppers.
Omega 3
Omega 3 fatty acids are present in oily fish and in many nuts, seeds and oils. Getting a diet with the right levels of omega 3 can help to prevent macular degeneration and glaucoma.
Lutein and Zeaxantin
Both of these are strong antioxidants called carotenoids and they have been shown in studies to decrease the risk of age-related eye problems and diseases such as cataracts and macular degeneration. Food rich in these carotenoids include green leafy vegetables like spinach and kale, eggs, carrots, broccoli and legumes.
Keep The Omega 6 Balance Right
For the omega fatty acids to work correctly the levels have to be balanced, so you should ensure you don’t get too much omega 6. You can do this by swapping your olive oil for coconut oil where possible and reducing the amount of fast foods, ready meals and fatty sweet foods like cakes and biscuits.
As with all parts of your health, your eyes need a healthy diet to be able to function properly and to remain in good condition into your later years.
The eyes are one of the most common signs of ageing and if you can keep your eyes in good nick while eating a raw food diet or vegetarian diet for longevity and holistic health, you’ll have a wonderful life and will be able to watch your beautiful grandchildren grow up before your glistening, sharp and healthy eyes.
