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General Health Information
- Eat plenty of fruits, vegetables and fish
- Consider taking nutritional supplements: ocular vitamins, multivitamins
- Stop smoking today
- Know your family history
- Visit your regular doctor and eye doctor regularly
- Exercise regularly
- Limit excessive exposure to sunlight
How Healthy Eating can help fulfill your AREDS daily vitamin and mineral requirements
Daily Requirements (AREDS)
- Vitamin A: 15 mg (25000 IU)
- Vitamin C: 500 mg
- Vitamin E: 400 IU
- Zinc: 80 mg
- Copper: 2 mg
- Copper is necessary as high doses of zinc deplete copper levels in the body
| Vitamin C | 1 papaya | 188 mg |
| 6 ounces orange juice | 93 mg | |
| 8 whole strawberries | 84 mg | |
| 6 ounces of grapefruit juice | 70 mg | |
| 1 cup cantaloupe | 68 mg | |
| 1 medium mango | 57 mg | |
| 1/2 cup green peppers, raw | 45 mg | |
| 1/2 cup raw broccoli | 41 mg | |
| 1 medium tomato | 23 mg | |
| 1/2 cup raw cauliflower | 23mg | |
| Vitamin E | 1 ounce almonds | 7.5 IU |
| 1 tbsp safflower oil | 4.7 IU | |
| I tbsp corn oil | 2.9 IU | |
| 1 mango | 2.3 IU | |
| 1 ounce peanuts | 2.1 IU | |
| 1/2 cup broccoli | 1.5 IU | |
| 1/2 cup turnip greens | 2.4 IU | |
| 1 ounce pistachios | 1.2 IU | |
| As it is difficult to eat 400 IU, supplementation is suggested | ||
| Vitamin A | 1 medium carrot | 12.1 mg |
| 1/2 cup boiled kale | 2.9 mg | |
| 1 mango | 4.8 mg | |
| 1/2 cup boiled carrots | 1.2 mg | |
| 1/2 cup sweet potato | 4.5 mg | |
| 1/2 cup broccoli | 1.0 mg | |
| 1 cup cantaloupe | 3.1 mg | |
| 1/2 cup boiled spinach | 4.4 mg | |
| Zinc | 6 medium oysters | 76 mg |
| 1/2 cup fortified cereal | 15 mg | |
| 2 ounces tenderloin beef | 4.8 mg | |
| 1 chicken leg | 2.7 mg | |
| 3 ounces pork loin | 2.2 mg | |
| 1/2 cup baked beans | 1.8 mg | |
| 1 cup low fat yogurt | 1.6 mg | |
| 1 ounce mixed nuts | 1.1 mg | |