It can be an uphill battle when it comes to eating right. Not only do you have to ensure you get the proper amount of vitamins and nutrients when you prepare a meal, but you need to worry about portion sizes and staying consistent, too. And there’s one surprising body part that you can help take care of the most by doing all of this: your eyes!
Vitamins and supplements can help you fill in the gaps in your diet while strengthening your vision and staving off eye diseases. Read on to learn the best vitamins and supplements for eye health that you might consider trying. Remember, you should always consult a doctor before making any changes to your health routine.
The best vitamins and supplements for eye health
In addition to a balanced diet, here are the best vitamins and supplements for your eyes. Luckily, you can get most of these added supplements for less than $10.
Vitamin A
Vitamin A supports your vision, immune system, heart, lungs and overall growth and development. Specifically, vitamin A helps you see a full spectrum of light, as the vitamin produces pigments in the retina. It can also keep your eyes from drying out. You can find vitamin A in foods such as salmon, broccoli, fortified breakfast cereals, eggs and carrots.
You have probably heard of the magic of carrots. Yes, it’s true: Carrots are great for your eyes. Carrots (and other vividly colored fruits and vegetables) are high in beta-carotene, which is a compound that your body uses to make vitamin A. Beta-carotene is also available in a supplement form, although it isn’t as common as vitamin A and is often more expensive.
Foods with vitamin A
– Salmon
– Broccoli
– Fortified breakfast cereals
– Eggs
– Carrots
Vitamin C
Vitamin C is like sunscreen for your eyes: It helps protect them from UV damage. The more time you spend outside and under the sun, the greater the risk for damage. According to the American Academy of Ophthalmology, too long in the sun can cause irreversible damage. Vitamin C can also lower your risk of cataracts, a disease that causes the lens of your eyes to become cloudy.
While a recent study found that vitamin C supplementation was effective in patients who were already vitamin C deficient, more studies are needed to truly understand the relationship between vitamin C and a lower risk of cataracts. In addition to getting enough vitamin C, avoid tanning beds, and if you are outside, wear sunglasses and a hat to protect your eyes.
Foods with vitamin C
– Kale
– Broccoli
– Brussels sprouts
– Oranges
– Lemons
– Strawberries
Omega-3s
Optometrists regularly recommend their patients consume omega-3s, and if a patient isn’t getting enough of these fatty acids in their diet, try a supplement. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel or herring and some nuts and seeds.
The American Optometric Association points to omega-3s as a nutrient that can slow the progress of age-related macular degeneration. Studies have also found that they can help prevent dry eye disease. These nutrients are great for both conditions due to their anti-inflammatory effects....Read Full Article [Click Here>]
Foods with omega-3s
– Tuna
– Salmon
– Mackerel
– Herring
– Chia seeds
– Flaxseed
– Walnuts
Vitamin E
Another powerful antioxidant, vitamin E is vital to all our cells and cell functions. It helps to protect our bodies from cancer-causing free radicals and plays an important role in vision. Studies have shown that vitamin E can help protect the retinas from free radicals that can cause eye disease.
Vitamin C, another antioxidant, has more properties that help regeneration. Vitamin E can only help to protect the cells already there. But vitamin E can slow the progression of age-related macular degeneration. The American Optometric Association recommends 400 IU of vitamin E a day.
Foods with vitamin E
– Sunflower seeds
– Almonds
– Peanuts
– Collared greens
– Red bell peppers
– Mangoes
– Avocados
Zinc
Zinc is found in almost all multivitamins because it is such an essential nutrient to the body. It is used to boost the immune system and help the body heal from wounds quickly. Zinc also aids in eye health.
Zinc helps vitamin A create melanin (a pigment that protects the eyes) and may shield the eyes from age-related macular degeneration. The American Optometric Association recommends 40 to 80 mg a day to slow the progression.
Foods with zinc
– Meat
– Shellfish
– Chickpeas
– Lentils
– Pumpkin seeds
– Cashews
– Almonds
– Eggs
– Cheese
– Milk
Lutein and zeaxanthin
Lutein and zeaxanthin are known to be important to our eyes. Lutein and zeaxanthin are carotenoids found in red and yellowish fruits and vegetables, as these compounds give the produce their vibrant colors. Carotenoids, also powerful antioxidants, are vital to eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, specifically, have been found to prevent damage to retinas.
These carotenoids can also slow the progression of age-related macular degeneration. The American Optometric Association recommends a daily amount of 10 mg of lutein and 2 mg of zeaxanthin. While you can find lutein and zeaxanthin in supplement form, one bottle is on the pricier side. You may find it better, easier and more affordable to just eat more fruits and vegetables.
Foods with lutein and zeaxanthin
– Kale
– Spinach
– Peas
– Broccoli
– Orange juice
– Red peppers
– Honeydew melons
– Grapes
