Broccoli. Broccoli contains vitamin B2, lutein, zeaxanthin, vitamin C, vitamin K, and vitamin A. Broccoli is great eaten raw, steamed, or in a variety of other ways.
Sweet Potato. This root vegetable contains vitamin A, potassium, fiber, beta carotene. They are good boiled, baked, or grilled.
Capscium/Peppers. Vitamin A, vitamin C, vitamin B6, beta carotene, lycopene, lutein, zeaxanthin and other nutrients are found in various bell peppers. Peppers are tasty raw, steamed, or baked.
Avacado. This fruit is good for your eyes because it contains vitamin C, vitamin A, vitamin B6, and beta carotene. Avacados have many benefits to your overall health. They are a great addition to salads, sandwiches, or in guacamole.
Blueberries. Some people call blueberries the vision fruit. They are full of antioxidants, nutrients, and help improve your eyes on a cellular level. They contain a concentrated amount of anthocyanin. They also have vitamin K, manganese, vitamin C, fiber, and other nutrients.
Strawberries. Strawberries contain vitamin C and offer folate (A B vitamin). Strawberries are eaten in a variety of ways.
Why these vitamins help your vision:
Vitamin A protects the cells in your eye (and throughout the rest of your body). Healthy cells in your eye help you maintain a clear cornea.
Vitamin B deficiencies lead to a variety of problems. There are several vitamins in the B family, all of which are important. One of these vitamins is vitamin B2. A B2 deficiency can cause light sensitivity, which can lead to inflammation, blurred vision, or ocular fatigue. Vitamin B2 also plays a role in
cataract prevention or delaying their progress.
Vitamin C is an antioxidant and assists your body in making connective tissues and promoting healthy blood vessels. Maintaining healthy connective tissue strengthens collagen found in the cornea. Vessels and capillaries are in your retina. Long term consumption of vitamin C and other antioxidants may reduce the risk of
cataracts and age related
macular degeneration by supporting healthy cells and tissues in your eyes, protecting the macula and macular pigment. Healthy cells also assist in preventing vision impairment such
glaucoma.
Vitamin K is great for your body and some people say that it helps remove dark circles from under your eyes.
Lutein increases pigment density in the macula lowering the risk for age related
macular degeneration.
Manganese has many health benefits and contributes to collagen production and helps strengthen connective tissues in your eyes.
Where to get these vegetables:
There are several places around Queensland to get fresh fruits and vegetables, including the markets. A few of the markets located near us in Logan Central are:
Logan Central Markets. Logan Central Plaza, Wembly Road, Logan Central. This market is open Sunday mornings from 6am-noon. In addition to fruits and vegetables they have a variety of other goods as well.
Saturday Fresh Market. This market is the largest fresh food and lifestyle market in Brisbane. The Brisbane marketplace is open on Saturdays from 6am-noon. A wide variety of produce is available here.
Brisbane Produce Market. This is the centerpiece for selling and distribution of produce featuring several wholesalers of fruits and vegetables.
The bottom line:
Fruits and vegetables will not help you see better instantly but they do play a very important role in eye development and your vision as you age.
