Antioxidant-rich foods are a total hit, but we need other nutrients for good nutrition. Here’s what you need to have on your menu regularly.

We use our eyes every moment in an awake state, but very often we do not pay attention to eye health until we notice a problem. Here’s what you need to eat to prevent eye diseases and impaired vision.

Vitamin E is important for retina, and it is found in seeds, fruits and vegetable oils obtained from seeds.

Vitamin C is good for cataract prevention and is found in fruits and vegetables.

Zinc is a mineral that, in combination with other antioxidants, has been shown to reduce the risk of macular degeneration caused by aging. Zinc is found in seafood, meat, nuts and legumes, beans and peas, as well as in mushrooms.

Lutein and zeaxanthin are antioxidants that can play an important role in maintaining eye health because they are necessary to prevent free radicals from damaging the macula (yellow spot). They are good allies for cataract prevention and wet forms of senile macular degeneration. Good sources of these antioxidants are spinach, cabbage and oranges.

Vitamin A protects the surface of the eye, which is necessary for a sharp eye. Sources of this vitamin are Liver, ricotta, milk and butter.

Selenium is essential for the proper functioning of the retina. It is found in whole grain cereals, fish and brazil nuts. Coenzyme Q10 also protects the retina, and as the formation of this coenzyme decreases with age, it is important for people at increased risk of eye disease to take it in sufficient quantities, good sources of coenzyme Q10 are fish and peanuts.