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If your eyes are often dry, take more Vitamin F, which is the term used by nutritionists to designate essential polyunsaturated fatty acids: linoleic acid, linolenic acid, gammalinoleic acid (especially beneficial for dry, tired eyes), arachidonic acid, eicosapentanoic acid, etc.

Vitamin F is liposoluble and can be stored by your organism in the same way as Vitamin E.

Vitamin F is altered by exposure to heat and air. Its beneficial effects are inhibited by the presence of saturated fats in your food.

The more fat foods you eat (especially animal fats) the more Vitamin F you need. Good sources are:

– vegetable oils for essential polyunsaturated fatty acids: wheat germ, sunflower seed, soybean and peanut oils, on condition that they are first cold pressed, since heating and refining processes destroy essential fatty acids;

– peanuts, walnuts, almonds, avocados (linoleic acid);

– primrose and borage oil (gammalinoleic acid);

– oily fish and fish oil (linolenic acid).

A Vitamin A deficiency can also cause dry, tired eyes. Vitamin A is available in two forms: As retinol in

– meat and fish liver

– the fat in dairy products

– egg yolk

As beta-carotene in

– carrots, spinach, tomatoes, lettuce and green leafy vegetables in general, asparagus

– melons, apricots, oranges

Dried fruit and vegetables contain more Vitamin A than fresh produce.


Vision problems, an intolerance to light, and burning sensations in the eyes can all be caused by a lack of Vitamin B2. Persons most likely to develop a B2 deficiency are either severely undernourished, or suffering from liver problems or chronic diarrhea.

Vitamin B2, or riboflavin, is extremely important for the skin, the eyes, for growth, and for maintaining general health. Abundant sources of B2 are:

– liver

– brewer’s yeast

– beef, pork, poultry

– eggs

– milk

– green vegetables

Ocular symptoms of a B2 deficiency that is not treated can degenerate into:

– ulceration or opacity of the cornea

– significant loss of visual acuity

– photophobia (intolerance of light)

– burning sensations in the eyes

– conjunctivitis

Take 10 to 25 milligrams of B2 per day (in small doses and at regular intervals) combined with other vitamins to facilitate absorption. Normally, the average daily B2 requirement for adults and children is about 2 milligrams. If treatments are started early, recovery should be fairly rapid.

A lack of alpha-linoleic acid can cause serious problems, including problems with the retinas of your eyes. Good sources of alpha-linoleic acid are walnut, soybean and colza oils, as well as raw cabbage and carrots.

– Blurred vision: take Vitamin A and potassium.

– Daltonism (color blindness): take Vitamin A.

– Dry eyes, insufficient tearing: lack of Vitamin A; could be a symptom of arthritis.

– Itchy eyes: take Vitamin B2

– Photophobia (extreme sensitivity to light): take Vitamin A.

According to Doctors Y. Cohen, an ophthalmologist, and K. Bonan, a nutrition expert… ‘our eyes are under a much greater strain today than they were twenty or thirty years ago. Factors like pollution, stress, medication, diets that contain too many fat or sweet foods, TV screens, computer screens, and so on, all have a negative impact on vision. Maintaining a healthy, balanced diet is one of the best ways to protect your eyes against these harmful aspects of our modern lifestyle.’

In the past, the eyes were considered an organ apart from the rest of the body. Only recently has the enormous impact of nutrition on vision been fully understood. The retina (the membrane at the back of the eye in the center of the eyeball), is actually an extension of the brain. It is mainly composed of nerve cells, like the brain, and these cells have to be nourished.

The cornea (the lens at the front of the eye), is transparent, and must remain transparent if proper vision is to occur. An improper diet can cause the cornea to become clouded, eventually resulting in cataracts.

All parts of your eyes are living, and thus depend on a constant supply of nutrients to function normally. Like all other parts of your body, your eyes need proteins, vitamins and minerals, obtained from the food you eat. Instead of being nourished by blood vessels, your eyes are nourished by the fluids in which they float.

An intelligent diet can help prevent vision problems like cataracts, near or far sightedness, reduced visual acuity, and so on.

– Drink at least 3 pints of good quality water every day, either pure or better still, mixed with some citrus juice (lemon, orange, grapefruit) which is rich in Vitamin C. Water eliminates toxins, and Vitamin C strengthens your immune system, protecting the eyes against viral and other types of infections, and acts as a powerful antioxidant; it is often prescribed, along with other antioxidants like selenium and Vitamin E, to slow down the aging process.

– Eat foods rich in Vitamin A to keep your eyes moist.

Salad recipe

– fresh lettuce

– lots of chervil

– raisin

– raw sliced apples

Mix the ingredients and season to taste. Make it your evening meal every second day.

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