We all know that eating nutrient-rich foods, drinking plenty of water, and exercising can boost our health. So it’s no surprise that these same activities also support eye health. Research has shown that regularly consuming certain vitamins and nutrients can actually prevent or delay sight-threatening eye conditions and diseases such as macular degeneration, cataracts, and glaucoma.
Here’s a list of the best vitamins, minerals, and nutrients that can help keep your eyes healthy for a lifetime.
We invite you to consult with our eye doctor, Dr. Tina Tsai, to discuss which nutrients are most suited to your specific eye health and needs.
Vitamins and Nutrients That Support Eye Health
*Always best to speak with your primary care doctor before taking any vitamins or supplements, and to ensure you consume the correct dosage for your body.
Vitamin A deficiency can cause a host of eye health issues, including dry eyes and night blindness. In fact, vitamin A deficiency is a leading cause of blindness worldwide.
Vitamins A and A1, which are essential for supporting the eye’s photoreceptors (the light-sensing cells) in the retina, can be found in foods like carrots, leafy greens, egg yolks, liver, and fish.
Omega-3 Fatty Acids
Eating Omega-3 rich foods like fatty fish can support eye health in a few ways. DHA and EPA, 2 different types of Omega-3 fatty acids, have been shown to improve retinal function and visual development.
Omega-3 supplements can also ease dry eye symptoms. A randomized controlled study found that people who consumed Omega-3 supplements experienced improved tear quality, which resulted in reduced tear evaporation and increased eye comfort.
Lutein and Zeaxanthin
Lutein and zeaxanthin are antioxidants that accumulate in the lens and retina and help filter out damaging UV rays and blue light. One study showed that individuals who had the highest levels of these nutrients in their diets had a 43% lower chance of developing macular degeneration than those who had consumed the least amount.
Spinach, egg yolks, sweet corn, and red grapes are some of the foods that contain high levels of lutein and zeaxanthin.
High amounts of vitamin C can be found in the aqueous humor of the eye, the liquid that fills the eye’s anterior chamber and supports corneal integrity. This has prompted scientists to consider this vitamin's role in protecting eye health.
Research suggests that regularly taking vitamin C (along with other essential vitamins and minerals) can lower the risk of developing cataracts, and slow the progression of age-related macular degeneration and visual acuity loss.
While vitamin C appears to support eye health in a variety of ways, it’s still unclear whether taking this supplement benefits those who aren’t deficient. Vitamin C can be found in various fruits and vegetables, like bell peppers, tomatoes, citrus fruits, broccoli, and kale.
Vitamin E is an antioxidant that helps protect fatty acids from becoming oxidized. Because the retina has a high concentration of fatty acids, sufficient vitamin E intake is crucial for optimal ocular health.
Vitamin E can be found in almonds, flaxseed oil, and sunflower seeds.
Healthy eyes naturally contain high levels of zinc. A zinc deficiency can cause night blindness, and thus increasing zinc intake can improve night vision. Zinc also helps absorb Vitamin A, an essential antioxidant.
Make sure to avoid taking high doses of zinc (beyond 100 mg daily) without first consulting your eye doctor. Higher doses of zinc have been associated with side effects such as reduced immune function. You can increase your zinc intake naturally by consuming more oysters, meat, and peanuts.
Phytochemical antioxidants are chemicals produced by plants that contain several health benefits. Some studies show that these plant-based chemicals may enhance vision and eye health as well as prevent age-related eye diseases and complications by alleviating ocular oxidative stress. Oxidative stress within the eyes contributes to several eye conditions, including dry eye syndrome. Consuming more produce with these antioxidants can help balance the anti-oxidant and pro-oxidant system, resulting in healthier eyes.
Personalized Eye Nutrition
If you or someone you know is looking for ways to boost or maintain eye health, speak with an optometrist near you about what supplements and vitamins are best for you. For an eye doctor in Portland, give us a call at 503-219-0023.