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Healthy nutrition is important not only for your overall health, but for your ocular health as well. Studies have shown that eating fruits and vegetables on a regular basis can lower the risk of certain diseases like macular degeneration and dry eye. Here are a few key nutrients you should be getting regularly in your diet to improve your eye health:
Lutein & Zeaxanthin : goal 10mg / day. Found in kale, spinach, swiss chard, egg yolks and broccoli.
Omega 3: goal 850 mg / day (for dry eye 2000 mg / day). Found in cold water fish (salmon, mackerel, trout, sardines) – avoid flax seed oil.
Vit C: goal 350 mg / day. Found in kiwis and orange peppers.
Vit E : goal 15mg. Found in mangoes.
Vit A & Beta-carotene. Found in sweet potatoes and carrots.
For the average person, this can be an easy weekly routine to follow to begin with:
-Leafy greens: handful a day
-Orange peppers: 2 per week (raw and cooked)
-Cold water fish: 4 per week, small is safe, omega-3 supplement if fish is below 3-4x/week
-Eggs: 4 per week, yolk is good (1 egg per day will not increase cholesterol)
We've also created a few smoothie recipes to help you consume your daily amount of nutrients: