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Antioxidants and Omega-3 Fatty Acids
Vegetables and fruits are rich in antioxidants (beta-carotene, vitamins C and E, etc.), which protect your eyes by reducing damage related to free radical that can cause age-related eye diseases such as age-related macular degeneration.
|Beta-carotene||Precursor of vitamin A, used to treat night blindness||Carrots, pumpkins, tomatoes and sweet potatoes|
|Vitamin C||Reduces risk of developing cataracts||Grapefruit, broccoli, strawberries, papaya, oranges, and green peppers|
|Vitamin E||Protect eye cells from free radical damage, vitamin E and C work together to keep healthy tissue strong||Almonds, sunflower seeds, avocados, broccoli, sweet potatoes|
|Spinach (raw)||1 cup||3.8||Broccoli (cooked)||1 cup||1.6|
|1 cup||2.4||Romaine lettuce (raw)||1 cup||1.3|
|Corn (cooked)||1 cup||2.2||Carrot (cooked)||1 cup||1.1|
|Green peas (canned)||1 cup||2.2||Orange||1 (medium)||0.2|
|Spinach (raw)||Broccoli (cooked)||Oranges||Eggs|
|4 cups/day||9 cups/day||75 whole/day||100 whole/day|