A balanced diet is essential not only for your overall health, but also for supporting specific physical functions. For example, did you know that certain vitamins and supplements can support eye and vision health? Whether you are dealing with nutritional deficiencies or dietary restrictions, your doctor will help you determine if you need to focus on increasing the specific nutrients needed for Peak Eye health.
There is nothing to replace a regular eye test, but these are the vitamins and nutrients that can support your eye health, as well as foods you can find.
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 under $10.
Vitamin a
Vitamin a Supports vision, immune system, heart, lungs, and overall growth and development. in particular, Vitamin A helps Vitamins produce pigments in the retina, allowing you to see complete light. It also prevents the eyes from depleting. Vitamin A can be found in foods such as salmon, broccoli, eggs, carrots and fortified breakfast cereals.
You’ve probably heard of the magic of carrots. Yes, it’s true: carrots are perfect for your eyes. Carrots (and other brightly colored fruits and vegetables) are high in beta-carotene, which is the compound your body uses to make vitamin A. Beta-carotene It can also be used in supplement form, but is not as common as vitamin A and is often more expensive.
Vitamin c
Vitamin C is found in foods such as citrus fruits, peppers and tomatoes.
Vitamin C is like sunscreen in your eyes: it helps to protect them UV damage. The longer you spend outside in the sun, the higher the risk of damage. According to American Academy of Ophthalmologyif it is too long under the sun, it can cause irreversible damage. Vitamin C can also reduce risk Cataracta disease that clouds the lenses of your eyes.
a Recent research Vitamin C supplementation has been found to be effective in patients who are already deficient in vitamin C. More research is needed to truly understand the low risk relationship between vitamin C and cataracts. In addition to getting enough vitamin C, avoid tanning beds and wear sunglasses and hat to protect your eyes if you’re outside.
Omega-3
Optometrists recommend that patients consume omega-3s regularly. If the patient is not taking sufficient amounts of these fatty acids during his diet, try supplements. Omega-3 is found mainly in fatty fish, nuts and seeds, such as tuna, salmon, mackerel, and herring.
American Optometry Association It refers to omega-3 as a nutrient that can slow the progression of age-related macular degeneration. Research also shows that they can help preventively. Dry eye disease. These nutrients are ideal for both conditions due to their anti-inflammatory effects.
read more: The best multivitamin
Vitamin e
Another powerful antioxidant, Vitamin E is essential for all cell and cell function. It helps protect our body from free radicals that cause cancer and plays an important role in our vision. the study We have shown that vitamin E helps protect the retina from free radicals that can cause eye disease.
Another antioxidant, Vitamin C, has more properties that help regenerate. Vitamin E only helps protect the cells already there. However, Vitamin E can slow the progression of age-related macular degeneration. American Optometry Association I recommend 400 IU of Vitamin E per day.
zinc
Zinc can be found in almost any multivitamin. Essential nutrients On the body. I’m used to it Strengthen the immune system It also helps the body heal quickly from the wound. Zinc also helps with eye health.
zinc Vitamin A can help produce melanin (the eye-protecting pigment) and protect your eyes from age-related macular degeneration. American Optometry Association To slow the progression, 40-80 mg daily is recommended.
read more: The best zinc supplements
Lutein and Zeaxanthin
Lutein and Zeaxanthin It is known to be important to our eyes. Lutein and zeaxanthin are carotenoids found in red and yellowish fruits and vegetables, as these compounds produce vibrant colors. Carotenoidsand powerful antioxidants are essential for eye health. They protect your eyes from free radicals that can cause damage. Specifically, lutein and zeaxanthin have been discovered Prevents retina damage.
These carotenoids can also slow the progression of age-related macular degeneration. American Optometry Association We recommend 10 mg of lutein and 2 mg of zeaxanthin daily. You can find lutein and zeaxanthin in supplement form, but one bottle is on More expensive side. You may find it better, easier and affordable just by eating more fruits and vegetables.
Vitamins and supplements found in foods
| Vitamins/Supplements | Food |
|---|---|
| Vitamin a | Salmon, broccoli, eggs, carrots and fortified breakfast cereals |
| Vitamin c | Kale, broccoli, orange, lemon, strawberry, brussels sprouts |
| Omega-3 | Tuna, salmon, herring, mackerel, chia seeds, flaxseed, walnuts |
| Vitamin e | Sunflower seeds, almonds, peanuts, green with collar, red peppers, mango, avocado |
| zinc | Meat, shellfish, chickpeas, lentils, pumpkin seeds, cashews, almonds, eggs, cheese, milk |
| Lutein and Zeaxanthin | Kale, spinach, peas, broccoli, orange juice, red chili pepper, honeydew melon, grapes |
What should you think
Most vitamins and supplements are generally considered safe for people to take, as they are nutrients that your body naturally needs. You should always consult your doctor before starting supplements. Some vitamins and supplements can interact with a variety of medications. Check with your doctor or pharmacist before taking a new vitamin or supplement along with certain medications. Consult your healthcare provider first, especially if you are pregnant or breastfeeding. Your doctor should be able to safely guide you to the best vitamins and supplements for your eye health as well as the right dose.
Eye health tips
In addition to the best vitamins and supplements for eye health, there are other ways to protect your eyes and maintain a healthy vision.
- Wear sunglasses: Sunglasses block harmful UV rays and reduce the risk of cataracts, eye cancer and sunburn.
- Screen Break: The American Optometry Association recommends 20-20-20 Rulessays that every 20 minutes, he is looking away from the screen 20 feet away for 20 seconds.
- Physical Activity: The American Academy of Ophthalmology reported in a Research discovered More research is needed, but a correlation between exercise and eye damage prevention is needed.
- Avoid smoking: You can smoke It leads to eye disease The Food and Drug Administration says that the result is loss of vision and blindness.
- Get regular eye examinations: Even if you have a perfect vision, it is important to have your eye test regularly to get a sense of potential issues early. How often should you get an eye exam? It depends on your age. For example, people aged 20 to 39 should have an eye test every five years, while people aged 65 and over should have an eye test every one to two years.
- Remove Makeup: Always remove makeup before going to bed to prevent it Eye irritation and inflammation.
Best Vitamin FAQ for the Eye
What is the best vitamin for your eyes?
Vitamin A, Vitamin C, Vitamin E, Omega 3S, Zinc, Lutein, and Zeaxanthin are all important vitamins for the eye. If you’re interested in which vitamins you need, talk to your doctor.
Which vitamins are you deficient in your eyes?
This may vary from person to person, but the best way to find out what vitamins are lacking in your eyes is to talk to your doctor. Doctors can schedule tests to determine if they are deficient in certain vitamins that are beneficial for eye health.
Does Vitamin B12 improve your vision?
According to iMD MontreyVitamins B12 and B6 can improve eye health, support the optic nerve, reduce the chances of having blind spots, and reduce the chances of having age-related macular degeneration in vision.
Do eye vitamins really work?
Vitamins for your eyes are especially useful if you are deficient in the essential vitamins for your eyesight. These include vitamin A, vitamin C, vitamin E, omega 3S, zinc, lutein, and zeaxanthin. Research has shown that these vitamins and nutrients can help protect your eyes and slow the process of age-related eye diseases. These supplements are not treatments, but they support eye health.
Which supplements can I take to improve my vision?
You can take Vitamin A, Vitamin C, Vitamin E, Omega 3S, Zinc, Lutein, and Zeaxanthin. All are available in supplement form at various prices, but these vitamins and nutrients are naturally available in a balanced diet.
