Taking supplements is important but we must not neglect getting the proper nutrition through our diet that will help our eye health. We must be selective in our diet and incorporate healthy nutritious food and avoid food that is not nutritious and has harmful ingredients.
Fresh fruit and vegetables
It is important to eat a high-quality diet rich in fruits and vegetables. I suggest eating at least 75% of your vegetables raw. That is a practice I personally follow in my own life and I find it to be very helpful. “Our study shows that fruits and vegetables of various colors can be consumed to increase dietary intake of lutein and zeaxanthin.” (1) Lutein and zeaxanthin are found in green leafy vegetables and eggs.
Don’t miss these two
It is important that you get astaxanthin and glutathione as they are vital for eye health. Astaxanthin is found in certain marine algae, salmon and rainbow trout. “Since the mid-1990s, it has been a well-established fact that GSH (glutathione) concentrations take a nosedive in the liver and lungs when Sulphur amino acid intake is inadequate.” (2) Glutathione is found in sulfur rich foods like garlic, ginger, brassica sprouts and onions. Cruciferous vegetables including broccoli, kale, collards, cabbage, cauliflower, and watercress are rich in glutathione. Eggs and meat are good sources of sulfur. Fresh fruit is a good source and avocado is highest in sulfur content. Others rich in sulfur are kiwi, bananas, pineapple and strawberries. Melons, grapefruit, grapes, oranges and peaches are also fruits that are high in this essential nutrient.
Take your diet seriously
The importance of a good diet must never be underestimated in the battle against cataracts or any other health issue. “People who consistently follow a healthy diet that includes colorful fruits, vegetables and whole grains may show a decreased risk of cataracts. Antioxidant vitamins and phytochemicals found in fruits and vegetables that may reduce the risk of cataracts include vitamins A, C and E, lutein and zeaxanthin. Consumption of fish, which is high in omega-3 fatty acids, also has been linked to potentially reduced risk of cataracts or their progression.” (3) A good diet can help prevent many problems and help get us back on the right track when problems develop. References: