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Nutrition & Body

Eye-spy with Vitamin E

Author - Daniel D'cruz
Oct 8, 2020

When people talk about keeping your eyes healthy, Vitamin A is often the star of the show. Let’s park that thought for a minute and take a look at another star - Vitamin E.

You can find it in nuts, fortified cereals and greens. It’s a powerhouse of nutrition and it plays an important role in protecting certain parts of the eye. Specifically, vitamin E has been known to lower the risk of two of the most common age-related conditions affecting eyesight - macular degeneration and cataracts.

So how exactly does Vitamin E help your eyes?

Within our bodies exist unstable molecules called free radicals, which break down cells. These same free radicals play a part in breaking down healthy eye tissue. This could potentially lead to the formation of cataracts or age-related macular degeneration (AMD).

Research shows that regular intake of Vitamin E reduces the risk of AMD among those who could potentially develop the disease. It’s also known to delay the formation of cataract within the eyes.

So what do you do?

An efficient way to increase antioxidant levels in your body is through whole foods and nutrients. Peanuts, hazelnuts, almonds, sunflower seeds, sweet potatoes and cereals are all high in vitamin E4 in addition to the foods listed below. Consider pairing them with foods rich in vitamin C, such as citrus fruit, kiwi and peppers, to create a powerful eyecare nutrition.

  • It helps prevent sun damage.

  • Leafy greens:Spinach, kale and asparagus all are great sources of vitamin E as well as vitamin C. Enjoy in salads or cooked just lightly to retain more of the benefits.

  • Tropical fruits:Kiwi and papaya are among the most delicious carriers of vitamin E. Blend them as a smoothie or pack them in a fruit salad to carry with you.

  • Vegetables:Red bell peppers and broccoli are both rich in vitamin E and vitamin C.. They can be eaten fresh in a variety of ways, from salads to cold soups (for red peppers) or mixed in with hummus.

  • Oils:Vegetable oils, particularly olive oil, can add a dose of vitamin E to salad dressings, dips and vegetables when used as an alternative to butter. Keep oils away from sunlight to retain freshness.

  • Wheat germ:Processed wheat tends to lack vitamin E because the germ is often removed. So go for the germ alone, and get the E.5

  • Vitamin E Supplements:Often you can find that your diet doesn’t contain enough of Vitamin E rich food, or your body needs more vitamin E than it’s getting. In that case supplement your diet with the goodness of vitamin E to make up for the lack in your system.