Meet the 6 Best Vitamins for Eye Health

Key Vitamin and Mineral Prospects for Vision Health

You know your diet is an important part of maintaining your body’s overall health. This is also true for your eyes and vision! Your eyes are amazingly complex, intricate structures and they require optimal nutrition to function at their best. As is often the case, nutrients are generally best obtained from a healthy, well-balanced whole food diet. Read on to find out which foods you might want to include in your vision wellness diet!

Potential Vision Benefits

Lowering Eye Disease & Blindness Risk

According to the American Optometric Association, research has indicated that the following nutrients, vitamins, and minerals may offer various vision and eye health benefits. Some of these nutrients have been associated with preventing certain types of ocular disease and vision loss, while others are being investigated for their potential to improve eyesight. Of course, much more research will be required before we know for sure. Nevertheless, with the exciting possibility of lowering the risk of blindness, vision loss, and eye disease “in sight,” these nutrients may be worth “keeping an eye” on!

#1 Vitamin A

Adequate intake of Vitamin A is one of the most important ways to prevent xerophthalmia-induced blindness. Vitamin A has also been associated with a reduced risk of age-related macular degeneration (AMD) and cataract development when present in sufficient amounts. It helps the cornea maintain its clarity. Vitamin A also helps form the protein, rhodopsin (which enables low-light vision) and may help alleviate dry eyes, too.

Sweet Potatoes
Pumpkins
Green Leafy Vegetables
Bell Peppers

#2 Vitamin C

Vitamin C is known to be a potent antioxidant. It can help protect the eyes from free radical damage. Vitamin C is also an important component of collagen, which forms part of the structure of the eye’s cornea and sclera. Studies show that Vitamin C has been associated with reducing the risk of developing cataracts and may also help reduce the risk of AMD progression.

Oranges, Lemons & Citrus Fruits
Broccoli
Kale
Bell Peppers

#3 Vitamin E

Vitamin E, as alpha tocopherol, is known to help neutralize oxidation throughout the body. This protection extends to include the eyes. It is theorized that this action may help defend the eyes from harmful damage that can lead to eye disease, such as cataracts.

Wheat Germ
Hazelnuts
Almonds
Sunflower Seeds

#4 Lutein & Zeaxanthin

Lutein and Zeaxanthin are beneficial carotenoids that help protect the eye’s retina and macula from damage by filtering out harmful blue light. Studies indicate that these compounds may help prevent cataracts and AMD. They may also slow the progression of existing AMD.

Cooked Collard Greens
Cooked Spinach
Cooked Kale

#5 Omega-3 Fatty Acids

Omega-3 fatty acids are a form of polyunsaturated fat, which serves an anti-inflammatory role in the body. DHA in Omega-3s composes part of the structure of the cell membranes of the eye’s retina. This may be why adequate intake of these fatty acids has been shown to be associated with a reduced risk of developing diabetic retinopathy and AMD. Omega-3s may also help with tear production to alleviate blurry vision related to dry eyes.

Salmon, Tuna & Fatty Fish
Chia Seeds
Flaxseed
Olive Oil

#6 Zinc

Zinc plays an important role in producing melanin. This protective pigment is found within the eye’s retina. Deficiencies of zinc have been associated with the development of cataracts, as well as poor night vision.

Oysters, Lobster & Shellfish
Beef
Chicken
Tofu
Beans, Nuts & Seeds

IMPORTANT: Always consult with your trusted doctor or medical provider for advice and guidance before adding any type of supplement to your diet or making significant changes to your existing diet.

Contact Wise Eyes Optical

Your Hometown Vision Center Serving Central Pennsylvania

Your local Wise Eyes Optical hometown vision center is here to help you achieve the best possible vision for life. We offer expert eye and vision care including eye-related medical care, custom fitting of eyeglasses and contacts, eyeglass repair, and much more. If you have questions or would like to learn more, reach out to your nearest Central Pennsylvania Wise Eyes Optical office. For assistance, call (717) 242-1915.

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