Most of us know that Vitamin C is good for us, particularly our skin and teeth. But are you aware that it's also good for our eyes? A recent study has found that our eyes need plenty of Vitamin C and often to work at their best.

Vitamin C is a powerful antioxidant that destroys free radicals and helps keep our whole body fit and well. It helps strengthen bones, skin and delicate blood vessels, such as those at the back of the eye. It helps our immune system to fight illness and keeps connective tissue healthy.

Vitamin C has also been approved by the European Food Standards Agency for various claims:

• Vitamin C contributes to the protection of cells from oxidative stress
• Vitamin C contributes to normal collagen formation for the normal function of blood vessels
• Vitamin C contributes to normal functioning of the nervous system
• Vitamin C contributes to the normal function of the immune system
• Vitamin C contributes to the regeneration of the reduced form of vitamin E

Our eyes consist of many delicate blood vessels, nerve cells and connective tissue. This is why Vitamin C is so good for our eyes.

By strengthening and repairing the walls of the tiny blood vessels at the back of the eye, Vitamin C can help stabilise the macular.

There is a liquid called aqueous humour between the cornea and the iris. It nourishes and protects the cornea and lens and keeps the eye in shape. Aqueous humour contains very high levels of Vitamin C - much higher than in blood. So keeping high levels of Vitamin C in the aqueous is important to nourish and protect the eyes from free radical damage. In one study, US scientists discovered that nerve cells in the retina need to be 'bathed' in high doses of Vitamin C to function.

Top Five Foods containing Vitamin C:

• Red and green capsicum peppers
• Strawberries
• Broccoli
• Tomatoes
• Citrus fruit

As you can see, eating plenty of different colour fruit and vegetables is the best way to obtain Vitamin C.

Vitamin C is essential for good eye health. Look after your eyes by eating foods rich with Vitamin C.