A balanced diet rich in fruit and vegetables is a vital part of keeping our body in good health.
Certain vitamins and minerals are particularly important to the overall health of the eye. They reduce our risk of common eye diseases like age-related macular degeneration, cataracts and diabetic retinopathy.
Antioxidants are well known as natural protectors against cancer and heart disease, but they are also important in eye health.
Antioxidants include Vitamins A, C, and E. 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 healthier, brighter eyes.
Vitamin A
Functions: prevents night blindness by helping the eye adapt between bright light and darkness.
Best Sources:
- Eggs
- Red and white meat
- Dairy products such as milk and cheese
- Most milk products are fortified with vitamin A
- Fruit and vegetables such as sweet potato, carrots, spinach, kale, tomatoes, peppers, apricots, peaches and mangoes.
Vitamin C
Functions: strengthens orbital bones and ocular muscles, and maintains the immune system, reducing risk of eye infection.
Best sources:
- Strawberries
- Citrus fruit such as oranges and grapefruit
- 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: aid absorption and conversion of antioxidants in the body.
Best Sources – Selenium:
- Enriched bread, pasta and rice.
- Beef and chicken
- Tuna and cod
- Walnuts
Best Sources – Zinc
- Yoghurt
- Cheese
- Red meat
- Fortified cereals
Vitamin Supplements
Eating a balanced diet of fresh foods ensures we take in essential vitamins and minerals. Unfortunately, processed foods do not contain these nutrients in sufficient quantities.
When you are unable to regularly eat a healthy fresh diet, vitamin supplements may be necessary to help keep you and your child healthy. They are however, no substitute for a healthy diet.
Consuming too much of an individual vitamin or mineral can cause negative effects. Monitoring your intake is important to avoid these effects. Consult your doctor for further advice about taking supplements safely.
