Best Vitamins and Supplements for Eye Health

You may already be eating some of the best foods for healthy eyes, including carrots, broccoli, and salmon. Diet is one of the most effective ways to protect your eye health. However, it can be challenging to maintain a balanced diet that includes the essential vitamins and nutrients your eyes need. That’s why you may be wondering: What supplements and vitamins are good for your eyes?

You can use vitamins and supplements to fill in gaps in your diet while you work on strengthening your vision and preventing eye disease. Below are some of the best vitamins and supplements for eye health, but of course, you should always consult a doctor before making any changes to your health routine and to find out what works best for you.

Also find out what color sunglasses you should wear, what habits can damage your vision, and six common eye conditions you may face as you age.

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 because the vitamin produces pigments in the retina. It can also prevent your eyes from drying out. You can find vitamin A in foods such as salmon, broccoli, fortified cereals, eggs, and carrots.

You’ve probably heard about the magic of carrots. Yes, it’s true: carrots are great for your eyes. Carrots (and other brightly colored fruits and vegetables) are high in beta-carotene, a substance your body uses to make vitamin A. Beta-carotene is also available as a supplement, but this is not 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 outdoors and in the sun, the greater the risk of damage. According to the American Academy of OphthalmologyToo much sun exposure can cause irreversible damage. Vitamin C can also increase your risk of cataracta disease in which the lens of your eyes becomes cloudy.

While a recent study found that vitamin C supplementation was effective in patients who were already deficient in vitamin C, more studies are needed to truly understand the relationship between vitamin C and lower risk of cataracts. In addition to getting enough vitamin C, avoid tanning beds and, when outdoors, wear sunglasses and a hat to protect your eyes.

Foods with Vitamin C

– Kale
– Broccoli
– Brussels sprouts
– Oranges
– Lemons
– Strawberries

Omega-3 fatty acids

Optometrists often recommend that their patients consume omega-3s, and if a patient is not 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 Optometry Association points to omega-3 fatty acids as a nutrient that may slow the progression of age-related macular degeneration. Studies have also shown that they may help prevent dry eye diseaseThese nutrients are great for both conditions because of their anti-inflammatory effects.

Foods with Omega-3 Fatty Acids

– Tuna
– Salmon
– Mackerel
– Herring
– Chia seeds
– Flax seed
– Walnuts

Read more: Best multivitamins

Vitamin E

Another powerful antioxidant, vitamin E is vital to all of our cells and cell functions. It helps protect our bodies from cancer-causing free radicals and plays an important role in vision. To research have shown that vitamin E can help protect the retina from free radicals that can cause eye diseases.

Vitamin C, another antioxidant, has more properties that help with regeneration. Vitamin E can only help protect the cells that are already there. But vitamin E can slow the progression of age-related macular degeneration. The American Optometry Association recommends 400 IU of vitamin E per day.

Foods with Vitamin E

– Sunflower seeds
– Almonds
– Peanuts
– Green cabbage
– Red peppers
– Mangoes
– Avocados

Zinc

Zinc is found in almost all multivitamins because it is such an important substance. essential nutrient to the body. It is used to strengthen the immune system and helps the body heal wounds quickly. Zinc also helps with eye health.

Zinc Vitamin A helps produce melanin (a pigment that protects the eyes) and may protect the eyes against age-related macular degeneration. American Optometry Association recommends 40 to 80 mg per day to slow progression.

Foods with Zinc

– Meat
– Shellfish
– Chickpeas
– Lentils
– Pumpkin seeds
– Cashew nuts
– Almonds
– Eggs
– Cheese
– Milk

Read more: Best Zinc Supplements

Lutein and zeaxanthin

Lutein and zeaxanthin are known to be important for our eyes. Lutein and zeaxanthin are carotenoids found in red and yellowish fruits and vegetables, as these compounds give produce their vibrant colors. Carotenoidsalso powerful antioxidants, are vital for eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin in particular have been shown to prevent damage to the retina.

These carotenoids may also slow the progression of age-related macular degeneration. American Optometry Association recommends a daily amount of 10 mg of lutein and 2 mg of zeaxanthin. Although you can find lutein and zeaxanthin in supplement form, there is one bottle on the more expensive sideYou may find it better, easier, and more affordable to simply eat more fruits and vegetables.

Foods with Lutein and Zeaxanthin

– Kale
– Spinach
– Peas
– Broccoli
– Orange juice
– Red peppers
– Honeydew melons
– Grapes

What to look out for

Most vitamins and supplements are generally considered safe for humans to take, as they are nutrients that your body naturally needs. You should always talk to your doctor before starting any supplements. Some vitamins and supplements can interact with various medications. Consult your doctor or pharmacist before taking any new vitamins or supplements with certain medications. Especially if you are pregnant or breastfeeding, consult a healthcare provider first. Your doctor should be able to safely advise you on the best vitamins and supplements for eye health, as well as the correct dosages.

Eye Health Tips

In addition to the best vitamins and supplements for eye health, there are other ways you can protect your eyes and maintain the health of your vision:

• Wear sunglasses: Sunglasses block harmful UV light, reducing the risk of cataracts, eye cancer and sunburn.
• Screen Breaks: The American Optometric Association recommends the following: 20-20-20 rulewhich states that every 20 minutes you look away from your screen for 20 seconds at something 20 feet away.
• Physical activity: The American Academy of Ophthalmology reported on this a study which showed a link between exercise and preventing eye damage. However, more research is needed.
• Avoid smoking: Smoking can lead to eye diseases which, according to the Food and Drug Administration, lead to vision loss and blindness.
• Have your eyes checked regularly: Even if you have perfect vision, it is important to have regular eye exams to detect potential problems early. How Often You Should Have an Eye Exam depends on your ageFor example, people between the ages of 20 and 39 should have an eye exam every 5 years, while people 65 and older should have an eye exam every 1 to 2 years.
• Remove your makeup: Always remove your makeup before going to bed prevent eye irritation and inflammation.

Frequently Asked Questions About The Best Vitamins For Eyes