There are many actions that must be
taken to maintain good eye health, but proper vitamin and nutrient intake is
one that people tend to overlook. Consuming your daily requirement of key
nutrients such as lutein, zeaxanthin, vitamin A, vitamin C, and vitamin E is an
important preventative measure that can help you avoid vision loss and
costly treatments later on in life.
Research studies suggest that proper
eye nutrition and antioxidant intake can significantly reduce the risk of
common conditions such as cataracts and macular degeneration.
Incorporating essential vitamins into your diet has also been shown to prevent blindness
and ease the symptoms of glaucoma.
Eye Health Vitamin Sources
There are many ways to ensure that
your diet includes the nutrients your eyes need to remain healthy and strong.
While some people purchase over-the-counter vitamin supplements that address
the eye’s nutritional needs, others simply eat the foods that naturally contain
these healthy compounds.
Read through this list of the
vitamins and nutrients that improve eye health to see how you can
include them in your daily meals.
Eye Vitamins — Vitamins A, C, and E: Research has shown that vitamins A, C, and E are
required to maintain healthy cells and tissues in the eye. Luckily, these
important nutrients can be found in many common foods. By including
adequate portions of fruits and vegetables into your diet, you can give
your eyes the anti-oxidant vitamins they need to function at their best.
Oranges, tomatoes, grapefruit, carrots, leafy greens, nuts, dairy, and
eggs, are just some of the foods that contain these valuable nutrients.
Eye Antioxidants — Lutein and Zeaxanthin: Lutein and zeaxanthin fall into a category of
anti-oxidant compounds called carotenoids. Carotenoids are abundant in the
North American diet, and they are essential to eye health thanks to their
ability to defend healthy cells and tissues from potentially damaging free
radicals. Healthy eyes love lutein and zeaxanthin, which are stored in
high concentrations in the retina and lens of the eye. In addition to
their antioxidant properties, these compounds can also filter harmful
UV light. Among the best natural sources of lutein and zeaxanthin are
green vegetables such as spinach, broccoli, romaine lettuce, zucchini, and
brussel sprouts.
Eye Health — Fatty acids: Omega-3 fatty acids are essential to the development of
many cells and organs in your body, including your eyes. Certain fatty
acids are found in particularly high concentrations in the retina and are
considered vital to healthy retinal function. Studies have also shown that
people who consume more fatty acids have a lower risk of macular
degeneration. Because your body cannot produce these complex acids on its
own, it’s important to eat foods such as fish, nuts, and oils to deliver
these nutrients to developing cells.
Eye Minerals — Selenium and Zinc. In order to get the most out of the antioxidants and
vitamins you consume, it is also important to consume minerals that will
help your body absorb these nutrients easily. The two most common minerals
for this process are selenium and zinc. These minerals help the oxidation
process and make it easier for your body to absorb the nutrients and
antioxidants you eat. To receive a healthy dose of selenium, you can eat
walnuts, vitamin-enriched rice, tuna, beef, or chicken. For zinc, include
portions of cheese, yogurt, and red meat.
Eye Nutrition Checklist
Make sure you eat a well-balanced diet that includes
lots of fresh fruit and vegetables.
Consider supplementing (not replacing) your diet with
over-the-counter vitamins to ensure your eyes are receiving essential
nutrients on a daily basis.
Nutrition is only one aspect of maintaining good eye
health. Schedule an appointment with a certified eye care specialist
to discover other ways you can care for your eyes.