10 foods rich in vitamin E

What You Need to Know About Vitamin E

What can vitamin E do for me? Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer & sight

Ten best foods for eye health

1. Fish Share on Pinterest Maintaining a healthy lifestyle can help to lower the risk of eye problems. Many fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include: tuna salmon trout mackerel sardines anchovies herring Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

2. Nuts and legumes Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts are available for purchase in most grocery stores and . Nuts and legumes that are good for eye health include: walnuts Brazil nuts cashews peanuts lentils

3. Seeds Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include: chia seeds flax seeds hemp seeds
​4. Citrus fruits Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage. Vitamin C-rich citrus fruits include: lemons oranges grapefruits

5. Leafy green vegetables Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Well-known leafy greens include: spinach kale collards

6. Carrots Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange colour. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene's role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8. Beef Beef is rich in zinc, which has been better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9. Eggs Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

10. Water It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Do I need to take a vitamin E supplement? No. Most people can get enough vitamin E through their food choices. Vitamin E is a fat-soluble vitamin, which means that our bodies can store the vitamin in our liver to use for days when we might get less vitamin E than usual. People who may have trouble getting enough vitamin E are those who are on very low-fat diets or who have health conditions that make it difficult to absorb fat. As long as you eat a variety of antioxidant-rich foods such as vegetables, fruit, whole grains and moderate amounts of unsaturated fats from vegetable oils, fish, nuts and seeds, you should be able to get a healthy amount of vitamin E each day.

Top foods for healthy eyes