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Top Nutrients for Healthy Eyes
Ever wondered if there are other ways to boost your vision and eye health besides carrots? No matter your age, there are plenty of ways we can support the health of our eyes naturally with a few certain foods and nutrients.
Blueberries are antioxidant powerhouses, and one of the best things we can focus on for the health of our eyes — pun intended — are antioxidants! Blueberries can help halt the loss of vision1 and their bioflavonoid content strengthens collagen structure in the eyes by preventing free radical damage6. Throw a handful in your morning smoothie for a healthy dose of these flavourful berries!
Bilberry, a relative of blueberry, contains an abundance of antioxidants including vitamins C and E, as well as anthocyanidins — the flavonoids that give them their rich colour. These nutrients play a big role in helping to protect the eyes from cellular damage, and may enhance vision, too! Better yet, bilberries have anti-aging and anti-carcinogenic effects2. If you can’t find fresh bilberries, you can find them as a supplement in most health food stores.
3. Vitamin A
Vitamin A is a very beautifying nutrient that helps to prevent night blindness and other eye problems, and helps nourish dry hair, skin and eyes3. Up your intake of this immune-boosting vitamin with fish livers and oils and beta-carotene rich fruits and vegetables such as asparagus, collard and other leafy greens, apricots, cantaloupe, squash, and — you guessed it — carrots.
4. Vitamin C
The eyes contain high concentrations of vitamin C, so it’s no doubt that this anti-inflammatory vitamin plays a big role in their overall health. An optimal supply of vitamin C in the body helps to maintain collagen levels which is vital to the support and integrity of our eyes5.
Lutein is a carotenoid related to vitamin A, not to mention a potent antioxidant nutrient known to prevent and protect against macular degeneration. Supplements and foods containing lutein, such as dark leafy green vegetables, support eye health by helping to rebuild the macular layer within the eye7.
Whether you decide to eat more antioxidant rich fruits and vegetables or take a supplement or two, we can always benefit from nourishing our body with eye-friendly nutrients!
[1,2,3,4] Balch, P. A. (2010). Prescription for Nutritional Healing (pp. 19, 65, 426). New York: Avery.
[5,6] Murray, M. T., & Pizzorno, J. E. (1998). Encyclopedia of Natural Medicine. (pp. 486) Rocklin, CA: Prima Pub.
 Haas, E. M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. (pp. 259) Berkeley: Celestial Arts.
Meghan Livingstone is a Certified Holistic Nutritionist with a passion for all things simple, healthy, and natural. For more tips and inspiration, visit www.meghanlivingstone.com or YouTube at www.youtube.com/meghanlivingstone.