The Top 6 Vitamins for Eye Health

Not every over-50 who wants to keep their vision intact needs to take a supplement. Nonetheless, some nutrients appear to be necessary for strong eyes. The unsung heroes of eye nutrition are antioxidants that fight disease, such as vitamins C and E. They lessen oxidative damage and shield the eyes from glaucoma and AMD (Age-related macular degeneration). Experts state that "our cells are undergoing oxidative stress due to exposure to UV light from the sun, smoking, and exposures in our diets." "Plant pigments like beta carotene and lutein are also thought to be important."

It is advised to load your plate with dark-colored fruits and vegetables, or "the spinaches, kales, and blackberries of the world," to keep your vision sharp. Consume crunchy foods; the darker the better for you they are.

The best methods for obtaining the six most important vitamins that support eye health are listed below. Make sure you see your doctor before beginning any new vitamin or supplement regimen because many of them might cause interactions with prescription medications.

 

1. Beta-carotene and vitamin A

According to experts, vitamin A is vital for vision. Particularly in elderly people, a deficiency can induce night blindness, which can lead to irreversible blindness if it worsens. Because beta carotene is a precursor to vitamin A, it is regarded to be significant.

Fortunately, deficits are uncommon in the US, probably as a result of the fortification of many processed foods, such as cereals for breakfast, with vitamins. According to an expert, "it's quite difficult to not get enough vitamin A in our diet."

Dairy products like milk and liver are excellent natural sources of vitamin A. For beta carotene, which the body converts to vitamin A, seek out orange vegetables like winter squash, sweet potatoes, and carrots.

2. Emulsifier

Additionally necessary for eye health is vitamin E. According to an expert, "you find it in the eye, which adds biological plausibility for it being important.”

Vitamin E aids in the prevention of eye illness and free radical damage, just like other antioxidants. It is one of the ingredients of the high-dose antioxidant supplement known as AREDS2, which Sheppard used to prevent the progression of his AMD. Other ingredients in the supplement include vitamin C, copper, zinc, lutein and zeaxanthin.

While there is some evidence that consuming a diet high in vitamin E may help prevent the development of age-related cataracts that impair vision, there is no discernible advantage to taking supplements. Thus, make sure to include avocado, nuts, sunflower seeds, and plant-based oils in the meal.

 

3. Calcium

Similar to vitamin E, vitamin C is an antioxidant that fights disease and guards against AMD; however, it's unlikely that you'll need to take a supplement to reap the benefits. If you're also consuming foods high in vitamin E, you'll receive an extra benefit. According to an expert, "the two vitamins shield each other from oxidation or depletion." "So you prefer to see the vitamins C and E together?”

There are further benefits, too. Researchers found that eating a diet high in foods high in vitamin C could reduce the risk of cataract development by one-third in a 2016 study examining diet and the risk of cataract progression. According to experts, citrus fruits are the traditional sources of vitamin C. However, there are also plenty of sources in bell pepper, kale, broccoli, strawberries, and kiwi. Try the eye-healthy combination with a salad of spinach, strawberries, and sunflower seeds dressed with a vinaigrette of vinegar and olive oil. In addition to many other beneficial elements, vitamin C may be found in spinach and strawberries. Vitamin E can be found in sunflower seeds and olive oil.

4. Zinc

According to experts, zinc is a component of numerous enzymes that are essential for healthy eyesight and the integrity of eye tissue. It should be a component of a diet that promotes overall eye health and is part of the AREDS2 formulation for managing AMD. Beans, lentils, seeds, pork, seafood, eggs, and dairy products all contain it.

5. Zeaxanthin and lutein

These nutrients are found naturally in the tissue of the eye and are members of the carotenoid family of plant pigments. The macula, which is located in the exact center of your retina, houses both of them, according to the expert. "The macula is susceptible because it receives direct light exposure." Zeaxanthin and lutein shield the retina from UV ray damage by acting as sunglasses. They are therefore very crucial for preventing AMD.

Foods often contain both lutein and zeaxanthin. Berries, broccoli, papaya, peaches, mangoes, and leaf greens like spinach and Swiss chard are abundant in them.

6. Fatty acids omega-3

Fish's heart-healthy fats may benefit your eyes just as much as your heart. According to research, taking supplements or eating foods high in omega-3 fatty acids may help treat dry eye disease, a condition in which the eye doesn't produce enough tears to keep itself lubricated. This results in burning, stinging, and a grainy feeling as symptoms. Additionally, some research suggests that those with higher dietary intakes of omega-3s may be less likely to acquire AMD.

High-fat fish, such as mackerel, sardines, and salmon, are excellent providers of these beneficial fats. Flaxseed, walnuts, chia seeds, and soybean and canola oils are examples of plant sources.

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