Antioxidants have been proven to improve dry eye symptoms. The main antioxidant vitamins that help are vitamins A, C & E. To help increase your intake of antioxidant rich foods, we’ve provided five daily tips.

So here are 5 ways to increase antioxidant rich foods in your diet:

  1. Less cooking more eating
  2. Many of us have increased the amount of fruit and veg in our diets, but overcooking vegetables eliminates the natural vitamins and minerals in them. To help prevent this you could follow some of these points:

    • Reduce chopping and slicing, the bigger the vegetable is, the less likely it is to over cook.
    • Stop peeling, vegetable skin also contains a lot of nutrients.
    • Cook quickly at a high heat, dishes such as stir fries tend to have a higher level of nutritional value compared to others that are cooked slowly.
    • Steam instead of boiling, this will help retain nutrients too

  3. Keep it colourful!
  4. Fruits and veg that have different colours have different antioxidant vitamins, so the more colours on your plate, the more nutritious your meal is. Try to have at least three different coloured fruit and veg a day. It’s actually the antioxidants that give fruit and veg their colours.

  5. Drink your antioxidants
  6. Although fruit smoothies are a good way to get your intake of vitamins, they can have high levels of natural sugars, which can also increase your calorie intake. There are other drinks that also high levels of antioxidants:

    • Green Tea
    • Cranberry Juice
    • Red Wine
    • Coffee

    Make sure to drink all of these in moderation with a balanced diet.

  7. Include herbs and spices
  8. In particular turmeric is high in antioxidants, check out our turmeric almond milk recipe for a festive way to help dry eyes.

    If you don’t have any turmeric handy, all other herbs and spices are good (excluding salt) so try adding to grilled veg and salads.

  9. Snacks
  10. Dried fruit, nuts and seeds are all great sources of different antioxidant vitamins. Dark chocolate is also a good addition.

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