Protecting your eyes – natural filters in vegetables

Some nutrients strengthen the eyes and protect them from sunshine. Among these there are antioxidants, which neutralise free radicals. Most important are the E, A and C vitamins and beta-carotene (pro-vitamin A); their work is supported by minerals like zinc, manganese and selenium, as well as anthocyanin – red and blue fruit and vegetable dyes (most of which are contained in blueberries and blackberries). An additional protection for eyes is also found within the retina and Macula lutea: zeaxanthin and lutein. These have antioxidant properties too and also fulfil the role of a natural sun-block, absorbing ultraviolet rays. Our bodies do not produce zeaxanthin or lutein, but they can be found in our food and vegetables are especially rich in these substances, e.g. carrots, spinach, broccoli, corn, kale, parsley, lettuce and peas.