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Antioxidants and Omega-3 Fatty Acids
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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.

Nutrients Benefits Food Sources
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
Food Serving mg Food Serving mg
Spinach (raw) 1 cup 3.8 Broccoli (cooked) 1 cup 1.6
Pumpkin
(cooked)
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
…to get the recommended daily dose of 10mg lutein & 5mg zeaxanthin
Spinach (raw) Broccoli (cooked) Oranges Eggs
4 cups/day 9 cups/day 75 whole/day 100 whole/day