We are all going through this uncertain time together. So many unknowns and uncontrollable variables. We are fortunate to control what we eat and supplements to take. A little “food for thought” as we search for ways to stay “healthy” and support one another.
It is thought that we do not get enough vitamins and nutrients in our “normal” diet; therefore, supplements play a key role in making sure we take care of the one body we are blessed to have.
Here are a few ways to support your eye health and boost your immunity at the same time! Choosing quality fruits, vegetables, and supplements with proper ingredients.
Nutrition for Immune Support and Eye Health:
Citrus Fruits – Citrus fruits, such as grapefruit, oranges, tangerines, lemons, limes, and clementine, are packed with Vitamin C. Vitamin C boosts white blood cells to fight infection. Vitamin C is a powerful antioxidant that protects cells from free radical damage. It helps repair and grow new tissue cells. This is crucial for eye health.
Red Bell Peppers (uncooked) – This vegetable is also high in Vitamin C, as well as two key carotenoids, lutein, and zeaxanthin, which are crucial for your macula health. Lutein and Zeaxanthin also help filter harmful blue light.
Broccoli– High in Vitamin A, C, E, lutein, and zeaxanthin. This is the “mega veggie”. Broccoli has powerful levels of the immune boosting vitamins/antioxidants but also has lutein and zeaxanthin for maintaining your eye health. Vitamin E in Broccoli is an important antioxidant. It protects against free radical damage and boosts the immune system so it can fight off invading bacteria and viruses.
Spinach– High in Vitamin A, C E, lutein and zeaxanthin. Spinach contains important infection fighting, immune boosting antioxidants with the bonus of lutein and zeaxanthin for eye health.
Sweet Potatoes– Great source of beta-carotene (Vitamin A), which helps with night time vision. Sweet potatoes also have high levels of Vitamin C and E.
Papayas– Packed with Vitamin C and a digestive enzyme called “papain”. Papain has anti-inflammatory properties.
Sunflower Seeds and Almonds -These are a great snack option. High in Vitamin E which helps to regulate and maintain our immune system.
Greek Yogurt– Great source of Vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against disease.
Turmeric– This anti-inflammatory and antioxidant that helps boost the immune system by increasing the immunomodulating capacity of the body.
Green Tea– This healthy drink is an anti-oxidant and also has amino acid L-theanine that may aid in the production of germ fighting compounds in T-cells.
Salmon– High in omega 3, salmon is also great for dry eye symptoms and macular health.
Lean meat and poultry– High in B6 (important for the formation of new red blood cells) and zinc (good for immune support). Proper levels of zinc should be no more than 25mg of zinc daily-per NIH. Zinc at 25mg is a key part of the AREDS2 study. The proper levels of zinc help keep the retina healthy.
Elderberry– Packed with antioxidants vitamins. Helps boost immunity, tame inflammation, lessen stress and protect your heart. May ease cold and flu symptoms.
It is important to get as much nutrition from nature as possible. Our western diet doesn’t offer us the correct levels of these key nutrients and our bodies are working overtime to build immunity and fight off infection. Adding the proper supplements to our diet is crucial. New! Vitamin Health has now added Vitamin C and Elderberry to our Vitamin Health Basics supplement line. Vitamin C, along with Elderberry, is proving to be “powerful” immune boosting, infection fighting vitamins. Vitamin Health Basics Vitamin C and Vitamin Health Basics Elderberry are two great standalone options to add to your daily diet.