Ensuring good eye health starts with consuming foods beneficial for your vision, like carrots, broccoli, and salmon. Prioritizing these in your diet is essential for maintaining eye health. However, adhering to a balanced diet rich in the necessary vitamins and nutrients for your eyes can be challenging. In such cases, supplements can help fill the gaps, bolster your vision, and prevent eye diseases (1^✔ ✔Trusted Source
Nutrition supplements and the eye

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Top Eye Health Vitamins and Supplements

Vitamin A

Vitamin A is crucial for vision, immunity, and overall development. It aids in producing retinal pigments, helping you see a full spectrum of light, and prevents dryness in your eyes. Foods like salmon, broccoli, fortified cereals, eggs, and carrots are rich in Vitamin A. Carrots, in particular, are high in beta-carotene, which your body converts into Vitamin A. Although beta carotene supplements exist, they’re less common and pricier than Vitamin A supplements.

Vitamin C

Vitamin C acts like sunscreen for your eyes, protecting them from UV damage. Excessive sun exposure can cause irreversible damage, but Vitamin C can lower the risk of cataracts. While effective for those deficient in Vitamin C, more research is needed to understand its role in cataract prevention fully. Besides supplementation, avoid tanning beds and wear sunglasses and hats outdoors to protect your eyes.

Omega-3 Fatty Acids

Omega-3s are frequently recommended by optometrists, especially if your diet lacks these fatty acids. Found in fatty fish like tuna, salmon, mackerel, herring, and some nuts and seeds, omega-3s can slow the progression of age-related macular degeneration and help prevent dry eye disease due to their anti-inflammatory properties.

Vitamin E

As a potent antioxidant, Vitamin E is vital for cell function and protecting against cancer-causing free radicals. It helps protect the retina from free radicals that can cause eye disease and can slow age-related macular degeneration. The recommended daily intake is 400 IU.

Zinc

An essential nutrient found in many multivitamins, zinc boosts the immune system and aids in wound healing. It helps Vitamin A produce melanin, which protects the eyes, and may shield against age-related macular degeneration. A daily intake of 40 to 80 mg is recommended.

Lutein and Zeaxanthin

These carotenoids, found in red and yellowish fruits and vegetables, are crucial for eye health. They protect the eyes from free radicals and prevent retinal damage. Lutein and zeaxanthin can also slow age-related macular degeneration, with a recommended daily intake of 10 mg of lutein and 2 mg of zeaxanthin. While supplements are available, incorporating more colorful fruits and vegetables into your diet may be more cost-effective.

Risks of Eye Vitamins

Most vitamins and supplements are generally safe, but it’s essential to consult your doctor before starting any new regimen, especially if you’re pregnant, breastfeeding, or on medication. Your healthcare provider can recommend the best supplements and dosages for your needs.

Reference:

1. Nutrition supplements and the eye – (https://pubmed.ncbi.nlm.nih.gov/9614529/)

Source-Medindia