It is well known that eating healthy foods, exercising, and drinking enough water can improve our health. It’s not surprising that the same activities can also benefit eye health. According to research, consuming vitamins and nutrients regularly can prevent or delay eye diseases and conditions that are sight-threatening, such as cataracts, glaucoma, and macular degeneration.
Here is a list with the best vitamins and minerals that will help you keep your vision healthy throughout your life.
You are invited to speak with determine which nutrients will best suit your eye health.
Nutrients and Vitamins that Support Eye Health
It is always best to consult your doctor first before consuming any supplements or vitamins to ensure that you are taking the right dosage.
Vitamin A deficiency is linked to a number of eye problems, such as night blindness and dry eyes. Vitamin A deficiency, in fact, is the leading cause of blindness around the world.
You can find vitamin A1 and vitamin A2, which are necessary for the retina’s photoreceptors to function properly, in foods such as carrots, spinach, eggs, liver and fish.
In a number of ways, eating Omega-3-rich foods such as fatty fish is beneficial for eye health. DHA and EPA are two types of Omega-3 fatty acid that have been shown improve the retinal function and vision development.
Omega-3 supplements may also help dry eye symptoms. In a randomized controlled trial, people who took Omega-3 supplements reported improved tear quality. This resulted in decreased tear evaporation as well as increased eye comfort.
Lutein (Lutein) and Zeaxanthin
Lutein, zeaxanthin and other antioxidants accumulate in the retina and lens of the eye and filter harmful UV rays. In one study, individuals with the highest intake of these nutrients had a lower risk of macular degeneration by 43% than those with the lowest intake.
Lutein and zeaxanthin are found in spinach, egg yolks and sweet corn.
Vitamin C is found in high amounts in the aqueous fluid of the eye. This liquid fills the anterior chamber of the eye and helps to maintain corneal integrity. Scientists have begun to investigate the role of vitamin C in maintaining eye health.
According to research, taking vitamin C regularly (alongside other essential vitamins and mineral) can reduce the risk of cataracts and slow down the progression of age related macular degeneration.
Vitamin C may support eye health, but it is unclear if those who don’t have a deficiency will benefit from taking the supplement. Vitamin C is found in many fruits and vegetables such as bell peppers and tomatoes.
Vitamin E acts as an antioxidant to protect fatty acid from oxidation. Vitamin E is essential for ocular health because the retina contains a large amount of fatty acid.
Almonds, flaxseed oils, and sunflower seeds are rich in vitamin E.
Zinc is naturally present in healthy eyes. Zinc deficiency may cause night blindness. Increasing zinc intake will improve night vision. Zinc is also essential for the absorption of Vitamin A, a powerful antioxidant.
Avoid taking zinc in high doses (above 100 mg per day) without consulting your eye physician. Zinc in higher doses has been linked to side effects, such as a reduced immune system. Increase your zinc intake by eating more meat, oysters and peanuts.
Plants produce phytochemical antioxidants that have several health benefits. These plant-based chemicals have been shown to improve vision, eye health and prevent age-related eye disease and complications. Dry eye syndrome and other eye conditions are caused by oxidative stress in the eyes. Consuming more antioxidant-rich produce can help balance out the pro-oxidant/anti-oxidant system and result in healthier eyes.
Personalized Eye Nutrition
Speak to an optometrist about the best vitamins and supplements for you or someone else you know who is interested in maintaining or boosting eye health. Call us at 774-283-4005 to find an eye doctor in Plymouth.