4 Winter Foods Packed With Vitamins to Boost Your Eye Health


This winter, we are here to recommend the foods that are in-season and are packed with flavour and vitamins. These vitamins are brilliant at helping your eyes to stay healthy and function to their full capabilities.


A healthy dietary lifestyle can prevent AMD.


A leading eye research centre in the USA, emphasised the importance of a ‘smart dietary lifestyle’. Research has shown that it is extremely helpful in preventing or slowing down Age Related Macular Degeneration (also known as AMD). This is a condition that results in the loss of central vision.


So for these frosty winter months, we’ve compiled some of the best foods for keeping your eyes healthy. We’ve made our choices from the foods that are most in-season over the coming months. When your food is ripe, your body gets the most of the nutrients that they contain, and you can enjoy their best flavour. So, if you're looking for a tasty, nutritious meal that provides your eyes with the vitamins they need, try including these foods as ingredients.


1. Carrots

No surprise what our first choice is. We’re sure you’ve been told before that carrots help you to see in the dark. While this isn’t strictly true, they can help you fight off a condition known as night-blindness which is caused by Vitamin A deficiency. As well as Vitamin A, they contain Lutein, an antioxidant that is often found in the macula of the eye and protects it from any potential damage caused by oxygen.


2. Fish

Fish is right in season around this time and a delicious piece of smoked fish would be a tasty and nutritious. The omega-3 fatty acids in fish helps to prevent and reduce the effects of AMD and can keep eyes moisturized, preventing them from drying out.


3. Winter Vegetables

Vegetables often eaten in winter months like broccoli, cauliflower, carrots, and potatoes contain a variety of vitamins and minerals. Vitamins A and C, beta carotene, and lutein can be found in these winter veg and play a big part in eye health.


Research has shown that vitamins A and C combined also with vitamin E can help lower the impact of cataracts and age-related macular degeneration. Beta carotene can also have this protective effect. Lutein is an antioxidant found in high levels in the tissue of the macular and absorbs about 40-90% of the blue light intensity entering the eyes.


Some studies have shown that by eating foods with high levels of lutein can increase the pigment mass in the macula which in turn means better protection of the retina and a lower risk of macular degeneration.


4. Nuts

Nuts are a good source of vitamin E. Vitamin E helps to protect the eye’s cells from free radicals and may slow the development of cataracts and age-related macular degeneration.


Vitamin E, when combined with vitamins A and C really do create an ACE trio in protecting the eyes.


Remember a good, healthy and varied diet is important for overall eye health. Supplements may be recommended by an eye doctor if you have certain eye diseases, but it is always best to check with them first before adding supplements or altering your diet for eye health.


This post originally appeared on Vision Direct.