Eyes are no doubt Nature’s best gift we can ever have. Though everybody part in our body is an essential organ, but they are often neglected when it comes to nutrition and care. With the passage of time, as the new and modern devices have been created, along with them the screen time has increased. Not only screen time, but also pollution, and aging as well. Due to these factors many people experience:
- Eye Strain
- Dryness
- Vision Deterioration
- Cataracts or Macular Degeneration
Still there is the good news that certain vitamins, supplements and changes in lifestyle habits can considerably improve and protect eye health.
In this article there is much to explore:
- Essential vitamins and nutrients for healthy vision
- Best supplements to support eye function
- Lifestyle tips, habits to retain strong eyesight
- Common eye conditions and how proper nutrition can help avoid them
By the time we reach the end, you’ll have a great understanding of how you can take better care of your eyes naturally!
Essential Vitamins and Nutrients for Eye Health
Why is Vitamin A Important? Vitamin A – The Vision Booster
Vitamin A plays a very important role in maintaining clear vision. It is also very essential in preventing night blindness. It also supports the health of the cornea. One other thing, which makes it necessary as well as essential is the production of rhodopsin. Rhodopsin is a protein that helps the eyes adjust to low-light conditions.
Benefits:
- Often our eyes get dry, it prevents those dry eyes by supporting tear production.
- Secondly, it reduces the risk of night blindness.
- Continuing, it helps in the obstruction of cataracts and macular degeneration.
- Last but not the least, it strengthens the immune system, which also supports eye health. It sounds sort of weird, but no doubt it is true.
Food Sources:
Where we can find and consume Vitamin A?
- Carrots
- Dairy products
- Eggs
- Red bell peppers
- Sweet potatoes
- Spinach
Best Supplements:
Vitamin A is often found in multivitamins or as part of beta-carotene supplements, which the body converts into Vitamin A.
Why is Vitamin C Important? Vitamin C – The Antioxidant Powerhouse
Vitamin C is a powerful antioxidant that is helpful in fighting free radicals. What happens then, it reduces the risk of cataracts and macular degeneration. It is also very beneficial because it strengths blood vessels in the eyes and it also plays a great procollagen production, which is essential for the good health of the cornea and retina.
Benefits:
Like Vitamin A, Vitamin C also offers great benefits to eyes It:
- Decreases the risk of cataracts
- Protects against macular degeneration
- Helps well in maintaining strong blood vessels in the eyes
- Supports the immune system, which benefits eye health indirectly
Food Sources:
So, we learned for Vitamin A above. Now here are the eatables, in which we can find Vitamin C:
- Bell peppers
- Broccoli
- Kiwi
- Oranges
- Strawberries
- Tomatoes
Best Supplements:
Look for Vitamin C tablets or gummies, often combined with bioflavonoids for better absorption.
Why is Vitamin E Important? Vitamin E – The Cell Protector
Vitamin E is also a powerful antioxidant that helps in protecting eye cells from oxidative stress and age-related damage. Now what’s its function, it works alongside Vitamin C to prevent cataracts and slow down macular degeneration.
Benefits:
Vitamin E also provides plenty of benefits. These are as follows:
- It has antioxidant properties that help lessen the risk of cataracts by preventing oxidative damage to the eye lens.
- Vitamin E reduces oxidative damage in eye cells.
- It may also slow the progression of AMD also known as Age-Related Macular Degeneration. It is a leading cause of vision loss in older adults.
- Supports overall eye hydration and reduces dryness
- One of another benefit is that it supports healthy retina function. This function is essential for having a clear vision in low-light conditions.
Food Sources:
Here are the foods in which we can find Vitamin E:
- Almonds
- Avocados
- Peanuts
- Spinach
- Sunflower seeds
Best Supplements:
Choose Vitamin E capsules or mixed tocopherol supplements for maximum benefits. These are said to be the best supplements for Vitamin E.
Why are Omega-3s Important? Omega-3 Fatty Acids – The Dry Eye Solution
Omega-3 fatty acids, play a very important role in maintaining eye health. Most important these acids are
- Docosahexaenoic Acid (DHA)
- Eicosapentaenoic Acid (EPA)
Where these show their role, they help sustain the function of the retina, protect delicate eye tissues, and they also support the production of tears. There have been a lot of studies on these Omega-3 Fatty Acids, and it comes to the suggestion that these can significantly reduce inflammation, which is actually a major contributor to dry eye syndrome. Moreover, these necessary fatty acids may also reduce the risk of, macular degeneration, which is one of the biggest cause of vision loss in older adults. It’s been seen that people who consume sufficient amounts of Omega-3s , they often experience;
- Better Eye Hydration,
- Reduced Irritation
- Overall Enhanced Eye Comfort.
Key Benefits of Omega-3s for Eye Health:
As we have seen advantages of all above discussed vitamins, similarly, Omega-3 Fatty Acids also have some of their benefits for the good health of eyes too:
- Enhances tear production as it was discussed above. This reduces symptoms of dry eye syndrome.
- Helps in keeping the retina safe from oxidative damage.
- Lowers inflammation in the eye’s surface as well as the surrounding tissues.
- There is a progression of age-related macular degeneration (AMD), Omega-3s slow it.
- Supports overall visual function and a long-term eye health.
Best Food Sources of Omega-3s:
Below are the best food sources of Omega-3s:
- Fatty fish such as salmon, mackerel, sardines, and tuna.
- Plant-based sources like flaxseeds, chia seeds, and walnuts.
- Fish oil and algal oil supplements. These are for those, who are in need of an extra boost.
- Recommended Supplements:
High-quality fish oil or vegan DHA supplements, which are derived from algae. They provide concentrated Omega-3s. You can take them because they ensure optimal eye nourishment.
Why is Zinc Important? Zinc – The Vision Enhancer
Zinc, another important nutrient which plays a very crucial role in shifting Vitamin A from the liver to the retina. There it helps produce melanin. Melanin is basically a pigment that protects the eyes. It is especially favourable for night vision and also for protection against the eye diseases, which are age-related.
Benefits:
Nature has put benefits in all His creations. Zinc is also one of them. It also has many benefits in it, and following are its advantages for eyes:
- Like Vitamin A and E, it also supports night vision as well as prevents night blindness.
- It is really advantageous in healing of wounds, which is essential for eye injuries.
- Zinc further, slows down macular degeneration expansion.
- One more way of helping is that it strengthens the retina along with the optic nerve function.
Food Sources:
Following are the best foods through which zinc can be attained:
- Beans
- Dairy products
- Nuts
- Oysters (best source)
- Poultry
- Red meat
Best Supplements:
If you are looking for best Zinc supplements, look for Zinc gluconate or Zinc sulphate supplements. And, if they are preferably combined with copper, they retain mineral balance.
Why are Lutein & Zeaxanthin Important? Lutein & Zeaxanthin – The Eye Shields
These are quite interesting, because they are powerful carotenoids that in actual act as natural sunglasses for the eyes. They also are very helpful in protecting against the harmful blue light that from the screens (TVs, mobile phones, tablets, etc.) and UV rays. In this way it reduces the risk of macular degeneration and cataracts.
Benefits:
Let’s see, how Lutein and Zeaxanthin can be beneficial for health:
- As it is a nice shield for eyes so it does this exactly by saving eyes against harmful blue light omitting from the screens.
- Vitamin A, C, E as well as Omega-3s, and Zinc; they all decrease the risk of age-related macular degeneration. Lutein and Zeaxanthin also have this same advantage of reducing the risk of AMD. Which means every nutrition is the defender of AMD.
- It also enhances contrast sensitivity and also like few of above nutrients, helps in low-light conditions.
- It also helps sustain sharp central vision.
Food Sources:
Following are the foods in which it can founded:
- Broccoli
- Corn
- Eggs
- Kale
- Spinach
Best Supplements:
For best supplements of this nutrient, look for Lutein & Zeaxanthin capsules with at least 10mg of Lutein and 2mg of Zeaxanthin for optimal benefits.
Other Essential Factors for Eye Health
Stay Hydrated
One thing is for sure, no matter which doctor you see or which online platform you search for best optimal solutions, the best method is to drink enough water. It is not only beneficial for eyes but for complete body. Talking about eyes, water prevents dry eyes and eye strain. On contrary, dehydration can lead to blurred vision and irritation.
Reduce Screen Time
In these modern times, screen time has actually increased terribly. Excessive screen exposure increases eye strain and blue light damage. Follow this nice and a quite simple rule: 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds to decrease strain.
Wear Sunglasses
Yes, this a really good choice to adopt while going outside, especially on a sunny day. UV rays can damage the retina and thus increase the risk of cataracts. So wear sunglasses every time while going outside, and it is best to wear 100% UV-protective sunglasses.
Get Regular Eye Check-up
One thing I admit, including myself, is that a lot of people in the sub-continent are really afraid of regular check-up. But the truth is that these check-up can save you from many fatal diseases as well as keep your health really good. Same is for the eyes. Visit an optometrist annually to monitor vision changes and detect any issues, the earlier the better.
Avoid Smoking
Smoking, without any doubt is very bad for human health. It’s a public message to all: “Stop smoking, no matter what it takes.” It increases the risk of:
- Macular Degeneration
- Cataracts
- Optic Nerve Damage
Exercise Regularly
This is one of the best things to do, “physical activity”. It enhances blood circulation to body as well as to the eyes, keeping them healthy and wealthy. Running is the best of all exercises to consider for eyes protection and health.
Author
Muhammad Bin Nadeem
About The Author
