Nutrients that help maintain eye health

Visual health, like that of the body in general, can be achieved thanks to certain nutritional habits that you can easily include in your daily diet.

Here are the most recognized ones

1. Omega-3 fatty acids
2. Linseed or currant seed oil
3. Dark green leafy vegetables like kale, spinach and chard contain plenty of lutein and zeaxanthin
4. Broccoli, Brussels sprouts, peas and avocado also contain quite a few antioxidants.
5. Vitamin E, Niacin (B3) and Zinc supplements help promote eye health
6. Citrus fruits and red fruits, due to their vitamin C content, help reduce the risk of cataracts and macular degeneration.
7. Pistachios, almonds and pecans for their fatty acid and vitamin E content
8. Brightly colored vegetables and fruits such as carrots, sweet potatoes, orange peppers, strawberries and pumpkins contain vitamin A and C.
9. Sunflower seeds are good sources of vitamin E and zinc
10. If you want to include supplements, several specialists recommend lutein (10-30 mg per day), zeaxanthin (2 or more mg per day), vitamin C (starting at 500 mg), vitamin E (starting at 400 IU), vitamin A (in the form of beta carotene), zinc (8-9 mg per day).