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Eating your way to healthy eyes

 You’ve probably heard that carrots and other orange-coloured fruits and vegetables promote eye health and protect vision, and it’s true: Beta-carotene, a type of vitamin A that gives these foods their

carrots orange hue, helps the retina and other parts of the eye to function smoothly.

But eating your way to good eyesight isn’t only about beta-carotene…. there are also plenty of other foods that contain great nutrients to help promote eye health and keep you feeling fresh and healthy.

For example, Kale contains the pair of antioxidants lutein and zeaxanthin which are part of the a family of nutrients called carotenoids – all great for the eyes.


Like all antioxidants, lutein and zeaxanthin can defuse potentially damaging free radicals. In addition, these antioxidants are found in high concentrations in the tissue of the macula, and because they absorb 40 to 90 percent of blue light intensity, they act like sunscreen for your eyes – a great way to combine natural protection from the sun with eye wear such as sunglasses or ophthalmic lenses with a UV coating and even contact lenses (ask us for advice as to which ones have a built in cover!)

Our bodies can’t make lutein and zeaxanthin on their own so we have to get these nutrients from food. Foods rich in lutein and zeaxanthin, (like kale and other leafy greens,) can increase the pigment density in the macula which provides better retina protection, and possibly a lower risk of macular degeneration.

Oranges (and all of their citrus cousins — grapefruit, tangerines, and lemons,) are high in vitamin C, another antioxidant that is critical to eye health. Scientists have found that your eyes need relatively high levels of vitamin C to function properly, orangesand antioxidants can prevent or at least delay cataracts and AMD.

Last year with the help of local juice bar and health food shop ‘The Orange Orchard’ we actively promoted a healthy, tasty combo of Carrots, Kale and Oranges through the fresh juice ‘Bright Eyes’ which Nicola and her team can juice up for you in minutes.

Juicing is a great way to get a natural and quick hit of healthy goodness and Nicolas ‘Bright Eyes’ was inspired from a a conversation we had regarding the nutrients particularly useful for eye health. Its an earthy colour and so tasty – the team here loved it and cant wait for October time when ‘Bright Eyes’ makes its return!

Check out The Orange Orchard here and we will let you know when ‘Bright Eyes’ is back on the menu in Knutsford.


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