Are you eating the best foods for your eyesight, like carrots, broccoli, and salmon? Then you’ll be on the right path to better eye care. If you have trouble eating a balanced diet of whole foods, or if you need an extra boost of all essential vitamins and nutrients, supplements can be a good strategy. Here are the best vitamins and supplements to add to your daily routine to take better care of your eyes.
Best supplements for eyes and vision
In addition to a balanced diet, here are six vitamins and supplements that are good for your eyes. Fortunately, most of these additional supplements are available for less than $10.
vitamin A
Vitamin A supports vision, immune system, heart, lungs, and overall growth and development. Specifically, vitamin A produces pigment in the retina, which helps us see the full spectrum of light. It can also prevent eye dryness. Vitamin A is found in foods such as salmon, broccoli, fortified breakfast cereals, eggs, and carrots.
You’ve probably heard about the magic of carrots. Yes, it’s true. Carrots are good for your eyes. Carrots (and other brightly colored fruits and vegetables) are rich in beta-carotene, a compound used to make vitamin A in the body. beta carotene It is also available in supplement form, but it is less common than vitamin A and often more expensive.
vitamin C
Vitamin C is like a sunscreen for your eyes, helping protect them from UV damage. The more time you spend outdoors and in the sun, the greater the risk of damage. According to the American Academy of Ophthalmology, too much sun exposure can cause irreversible damage. Vitamin C can also reduce the risk of cataracts, a disease that clouds the lens of the eye. A recent study found that vitamin C supplementation is already effective for patients with vitamin C deficiency, but further research is needed to truly understand the relationship between vitamin C and reduced risk of cataracts. is needed.
In addition to getting enough vitamin C, avoid tanning beds and wear sunglasses and a hat to protect your eyes if you’re outdoors.
omega 3
Optometrists regularly recommend omega-3 fatty acids to their patients and recommend supplements if the patient is not getting enough of these fatty acids in their diet. Omega-3s are primarily found in fatty fish such as tuna, salmon, mackerel, and herring, as well as some nuts and seeds.
The American Optometric Association points to omega-3s as a nutrient that may slow the progression of age-related macular degeneration. Studies have shown that it can also help prevent dry eye disease. These nutrients are great for both conditions because of their anti-inflammatory effects.
read more: best multivitamin
vitamin E
Another powerful antioxidant, vitamin E is essential for all of our cells and cellular functions. It helps protect our bodies from cancer-causing free radicals and plays an important role in vision. Research shows that vitamin E helps protect the retina from free radicals that can cause eye disease. Vitamin C, another antioxidant, has various properties that aid in regeneration. Vitamin E only helps protect cells that are already present.
Vitamin E can also slow the progression of age-related macular degeneration. The American Optometric Association recommends he 400 IU per day.
zinc
Zinc is a very important nutrient for the body, so it is included in almost all multivitamins. It is used to boost the immune system and help the body heal faster. Zinc also helps with eye health.
Zinc helps vitamin A produce melanin (the 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.
read more: best zinc supplements
lutein and zeaxanthin
Lutein and zeaxanthin are known to be important for our eyes. Lutein and zeaxanthin are carotenoids found in red or yellow fruits and vegetables; these compounds give produce their bright colors. Carotenoids are also powerful antioxidants and are essential for eye health. Protects your eyes from free radicals that can cause damage. In particular, lutein and zeaxanthin have been shown to protect against retinal damage.
These carotenoids can also slow the progression of age-related macular degeneration. The American Optometric Association recommends a daily intake of 10 mg of lutein and 2 mg of zeaxanthin.
Lutein and zeaxanthin are available in supplement form, but the price per bottle is high. You may find it better, easier, and more affordable to eat more fruits and vegetables.
Eye risks from vitamins
Most vitamins and supplements are nutrients that the body naturally needs, so they are generally considered safe to take. Always consult your doctor before starting any supplements. Some vitamins and supplements can interact with various medications. Consult your doctor first, especially if you are pregnant or breastfeeding. Your doctor should be able to safely guide you on the supplements and dosages that are best for you.
Frequently asked questions about the best vitamins for eyes
Do vitamins really have an effect on the eyes?
Eye vitamins are especially helpful if you are deficient in vitamins essential for vision. These include vitamin A, vitamin C, vitamin E, omega-3, zinc, lutein, and zeaxanthin. Studies have shown that these vitamins and nutrients can help protect your eyes and slow the progression of age-related eye diseases. These supplements are not a cure, but they do support eye health.
What supplements can I take to improve my vision?
You can get vitamin A, vitamin C, vitamin E, omega-3, zinc, lutein, and zeaxanthin. Although all are available in supplement form at varying prices, these vitamins and nutrients can be obtained naturally from a balanced diet.
How can I restore 20/20 vision naturally?
Although more research needs to be done to fully determine whether 20/20 vision can be restored naturally, there are many natural ways to protect your eyes and improve your eye health. These include: limiting sun exposure, wearing UV sunglasses and hats, getting all essential vitamins and minerals through diet and supplements, stopping staring at screens and taking breaks, getting enough sleep, and improving eye health. This includes things like doing gymnastics.
