Eyes : Love your Vitamins, Beware the Sun   ○ Food plays an important role in eye health.   ○ Omega-3 fatty acids are found in salmon, mackerel and herring, ground flax seeds, walnuts and soy. Studies have shown that Omega 3 fatty acids play an important in the reduction of age-related macular degeneration.   ○ Lutein and zeaxanthin, two pigments (carotenoids) found in a variety of produce including spinach, kale, squash, green peas, broccoli and corn, have been shown to protect against age-related macular degeneration and cataracts.   ○ Beta-carotene and vitamin A, found in organ meats, carrots, orange root vegetables, and green leafy vegetables, prevent blindness and reduce the risk of age=related macular degeneration.   ○ Vitamin C along with Vitamin E and zinc can help slow down age-related macular degeneration and related vision loss. Excellent dietary sources of vitamin C include papaya, red bell peppers, tomatoes, kiwi, strawberries, grapefruit, and oranges. Vegetable oils are high in Vitamin E. Wheat germ, garbanzo beans, black-eyed peas, sunflower seeds, almonds, tofu, brown rice, milk, ground beef, and chicken are great zinc foods.   ○ Fresh, real foods are recommended over supplements.

Vitamin A, C, Beta carotene   ○ Vitamin A prevents blindness. Vitamin A deficiency may lead to night blindness and can lead to blindness.       ○ Vitamin A is also called retinol because it produces the pigments in the retina of the eye.   ○ Beta carotene is a carotenoid  that can be converted to Vitamin A. When eaten in moderation, it protects eye cells from free radical damage caused by pollution and excess sun exposure.   ○ Vitamin C helps keep eyes young and healthy by protecting parts of the eye against ultraviolet light damage.