Best vitamins and supplements for eye health

Taking care of your eyes and vision doesn’t have to be difficult: it can start with what you eat. By making sure you eat a balanced diet with important vitamins and minerals, you can easily keep not only your overall health, but also your eyes healthy. Fortunately, these vitamins are probably already in the foods you regularly eat, but if you want to improve your eye health, consider incorporating them into more meals.

If you’re curious about supplements, talk to your doctor first and don’t make drastic changes to your diet without consulting him or her. Your ophthalmologist can also give you insight into your eye health during your regular eye exam, so make sure you have that on your calendar.

The best vitamins and supplements for eye health

In addition to a balanced diet, you will find the best vitamins and supplements for your eyes here. Fortunately, 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 breakfast cereals, eggs and carrots.

You’ve probably heard of the magic of carrots. Yes, it’s true: Carrots are great for your eyes. Carrots (and other vibrantly colored fruits and vegetables) are high in beta-carotene, a substance your body uses to make vitamin A. Beta-carotene is also available in supplement form, although it 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 UV damage. The more time you spend outside and in the sun, the greater the chance of damage. According to the American Academy of OphthalmologyToo long in the sun can cause irreversible damage. Vitamin C may also lower your risk cataracta 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 already had a vitamin C deficiency, more studies are needed to truly understand the relationship between vitamin C and a lower risk of cataracts. Not only make sure you get enough vitamin C, but also avoid tanning beds. When you are 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 recommend that their patients consume omega-3 fatty acids regularly, and if a patient is not getting enough of these fatty acids in their diet, try a supplement. Omega-3 fatty acids are mainly found in oily fish such as tuna, salmon, mackerel or herring and some nuts and seeds.

The American Optometric Association points to omega-3 fatty acids as a nutrient that may slow the progression of age-related macular degeneration. Research has also shown that they can help prevent diabetes dry eye disease. These 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 for all our cells and cell functions. It helps protect our body against cancer-causing free radicals and plays an important role in vision. Studies have shown that vitamin E can help protect the retina against free radicals that can cause eye disease.

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

Foods with vitamin E

– Sunflower seeds
– Almonds
– Peanuts
– Collared greens
– Red pepper
– Mangoes
– Avocados

Zinc

Zinc is found in almost all multivitamins because it is essential nutrient to the body. It’s used to strengthen the immune system and help the body heal quickly from wounds. Zinc also helps with eye health.

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

Foods with zinc

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

Read more: Best Zinc Supplements

Lutein and zeaxanthin

Lutein and zeaxanthin They are known to be important for our eyes. Lutein and zeaxanthin are carotenoids found in red and yellowish fruits and vegetables, because these compounds give the 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 appear to do this prevent damage to the retina.

These carotenoids may also slow the progression of age-related macular degeneration. The American Optometric Association recommends a daily amount of 10 mg lutein and 2 mg zeaxanthin. Although you can find lutein and zeaxanthin in supplement form, one bottle is gone the more expensive side. You 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 consider

Most vitamins and supplements are generally considered safe for humans because they are nutrients that your body naturally needs. Always talk to your doctor before starting any supplements. Some vitamins and supplements can interact with various medications. Check with your doctor or pharmacist before taking any new vitamins or supplements in combination with certain medications. Especially if you are pregnant or breastfeeding, you should first consult a doctor. Your doctor should be able to safely guide you to the best vitamins and supplements for your 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 keep your vision healthy:

• Wear sunglasses: Sunglasses block harmful UV light, reducing the risk of cataracts, eye cancer and sunburn.
• Screen breaks: The American Optometric Association recommends the 20-20-20 rulewhich states that every 20 minutes you look away from your screen for 20 seconds at something 6 meters away.
• Physical activity: This is reported by the American Academy of Ophthalmology a study who found a link between exercise and the prevention of eye damage, although more research is needed.
• Avoid smoking: Cigarette smoking can lead to eye diseases which result in vision loss and blindness, according to the Food and Drug Administration.
• Have regular eye examinations: Even if you have perfect vision, it is important to have regular eye exams to detect possible problems early. How often should you have an eye exam? depends on your age. For example, people aged 20 to 39 should have an eye exam every five years, while people aged 65 and older should have an eye exam every one to two 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 the eyes