Best Vitamins and Supplements for Eye Health

Whether you have vision problems or spend your days staring at a computer screen, everyone should take care of their eyes. The best vitamins for eye health are essential to keeping them healthy and your vision clear.

Eating a balanced diet is the best way to stay healthy, but sometimes you need a little help meeting your nutritional needs. This is where supplements come in. Remember, before taking anything, you should talk to your doctor. Your eye doctor can also give you insight into your eye health during your regular exams. exam.

These are the best vitamins and supplements for healthy eyes and where you can find them in foods. Plus, find out which one bad habits for your eyes you should avoid.

The 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 additional supplements for less than $10.

Vitamin A

Vitamin A supports your vision, immune systemthe heart, lungs and general 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 like salmon, broccoli, eggs, carrots, and fortified breakfast cereals.

You’ve probably heard of the magic of carrots. Yes, it’s true: carrots are excellent for the eyes. Carrots (and other brightly colored fruits and vegetables) are rich in beta-carotene, a compound that 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 containing vitamin A

– Salmon
– Broccoli
– Carrots
– Eggs
– Fortified breakfast cereals

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 more risk of damage. According to the American Academy of OphthalmologyToo long exposure to the sun can cause irreversible damage. Vitamin C may also reduce your risk of cataractsa condition that causes the lens of your eye to become cloudy.

While a recent study found that vitamin C supplementation was effective in patients already deficient in vitamin C, additional studies are needed to truly understand the relationship between vitamin C and a lower risk of cataracts. In addition to getting enough vitamin C, avoid tanning beds and if you’re outdoors, wear sunglasses and a hat to protect your eyes.

Foods containing vitamin C

– kale
– Broccoli
– oranges
– Lemons
– Strawberries
– Brussels sprouts

Omega-3

Optometrists regularly recommend that their patients consume omega-3and if a patient is not getting enough of these fatty acids in their diet, try a supplement. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel or herring as well as in certain nuts and seeds.

THE American Optometric Association highlights omega-3 as a nutrient that may slow the progression of age-related macular degeneration. Studies have also shown that they can help prevent dry eye disease. These nutrients are great for both conditions because of their anti-inflammatory effects.

Foods containing omega-3

– Tuna
– Salmon
– Herring
– Mackerel
– Chia seeds
– Flax seeds
– Nut

Learn more: Best Multivitamins

Vitamin E

Another powerful antioxidant, vitamin E is vital for all of our cells and cellular 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 from free radicals that can cause eye disease.

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

Foods containing vitamin E

– Sunflower seeds
– Almonds
– Peanuts
– Collared greens
– Red peppers
– Mangoes
– Lawyers

Zinc

Zinc is found in almost all multivitamins because it is such essential nutrient to the body. It is used for strengthen the immune system and help the body heal injuries quickly. Zinc also contributes to eye health.

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

Foods containing zinc

– Meat
– Shells
– Chickpeas
– Lenses
– Pumpkin seeds
– Cashew nuts
– Almonds
– Eggs
– Cheese
– Milk

Learn more: Best Zinc Supplements

Lutein and zeaxanthin

Lutein and zeaxanthin are known to be important to us. Lutein and zeaxanthin are carotenoids found in red and yellowish fruits and vegetables because these compounds give produce their bright colors. Carotenoidsalso powerful antioxidants, are essential for eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, in particular, have been shown to 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 of lutein and 2 mg of zeaxanthin. Although you can find lutein and zeaxanthin in supplement form, a bottle is available the more expensive side. You may find it better, easier and more affordable to simply eat more fruits and vegetables.

Foods containing 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 people because they are nutrients that your body naturally needs. You should always talk to your doctor before starting any supplement. Some vitamins and supplements can interact with various medications. Check with your doctor or pharmacist before taking new vitamins or supplements with certain medications. Especially if you are pregnant or breastfeeding, consult a doctor first. Your doctor should be able to safely guide you to the best vitamins and supplements for eye health, as well as the appropriate dosages.

Eye Health Tips

In addition to the best vitamins and supplements for eye health, there are other ways to protect your eyes And preserve your visual health:

• Wear sunglasses: Sunglasses block harmful UV rays, reducing the risk of cataracts, eye cancer and sunburn.
• Screen breaks: The American Optometric Association recommends 20-20-20 rulewhich states that every 20 minutes you look away from your screen at something 20 feet away for 20 seconds.
• Physical activity: The American Academy of Ophthalmology reported a study which revealed a correlation between exercise and prevention of eye damage, although further studies are needed.
• Avoid smoking: Smoking cigarettes can lead to eye diseases that cause vision loss and blindness, according to the Food and Drug Administration.
• Have regular eye exams: Even if you have perfect vision, it’s important to have a regular eye exam to detect potential problems early. How often should you have an eye exam it depends on your age. For example, people aged 20 to 39 should have an eye exam every five years, while those aged 65 and older should have an eye exam every one to two years.
• Remove your makeup: Before going to bed, always remove your makeup to avoid eye irritation and inflammation.

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