When your Mother told you to eat your carrots for better vision, she was absolutely right! Good eye health can be achieved naturally through proper diet. Here are seven nutrients for healthy, bright eyes that can be found in food sources and in the form of dietary supplements.

Lutein: Naturally found in romaine lettuce, broccoli, kale, egg yolks and corn, lutein is an antioxidant that has been linked to the support of healthy eyes and skin, through the reduction of free radicals. Lutein is also said to help filter blue light, which is believed to cause oxidative stress and free radical damage in the skin and eyes. Blue light is present in both natural sunlight and indoor lighting.

Lycopene: Lycopene is a powerful antioxidant that helps counteract damage from free radicals associated with macular degeneration and other age-related illnesses. Cooked tomato products - catsup, spaghetti sauce and tomato juice - are good natural sources of lycopene. Cooking of tomatoes collapses cell walls releasing higher concentrations of this important nutrient.

Vitamin A: Typically ingested as beta-carotene or retinol, these are converted to vitamin A within the body. Vitamin A aids in the treatment of some eye disorders including night blindness and glaucoma and can be foundin many food sources which include: apricots, asparagus, carrots, leaf lettuce, liver, eggs, sweet potatoes, tomatoes and watermelon.

Fish Oil: According to research, the Omega 3 fatty acids found in fish oil may protect against macular degeneration, the leading cause of age-related blindness. In a study from the National Eye Institute examining dietary data from 60 to 80 year old subjects, it was found that those who ate fish more than twice a week were 50% less likely to contract macular degeneration than subjects who did not consume fish.

Alpha Lipoic Acid: Alpha lipoic acid (ALA) is a powerful antioxidant that is found in all body cells, helping turn glucose into energy. ALA benefits the body in many ways, and specific health benefits to the eyes include the prevention of glaucoma, cataracts and diabetic retinopathy. A healthy body makes sufficient amounts of ALA, but this important nutrient is also present in red meats and brewer’s yeast.

Bilberry Extract: A deep, blue berry related to North American blueberries and huckleberries, bilberries are said to improve night vision and reduce the occurrence of macular degeneration. They contain high levels of anthocyanins which are linked to the reduction of many different diseases. Because bilberries are difficult to grow, they are usually only available in gourmet stores and are typically expensive, but the supplement can be found in most whole food stores

Grape Seed Extract: As grape seed extract is said to fortify blood vessel walls in the body, it may also be effective for the prevention or slowing of retinopathy, which is the progressive breakdown of the eye retinas.The medicinal properties of grape seeds come from proanthocyanidins which are compounds extracted from the grape seed and added to herbal supplements

Good nutrition has been shown to prevent or slow the progress of some eye diseases. Consider adding the above nutrients to your daily diet for healthier, brighter eyes!

Author's Bio: 

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