Essential Nutrients For Better Eye Health

By the year 2030, researchers estimate the number of Americans who suffer from poor vision and blindness will reach approximately 6.6 six million. Although declining eye health makes day-to-day activities more difficult, few individuals realize just how vital a role their diet plays in how well they see. Eating fruits and vegetables are an important part of keeping eyes healthy, yet only eighty-seven percent of Americans consume the recommended daily amount. Beyond this, there are also specific nutrients found in not only vegetables and fruit, but other foods as well, that individuals need to consume sufficient amounts of to have good vision health.

Lutein And Zeaxanthin

Lutein and zeaxanthin are carotenoids and the compounds found in plants that give them their unique colors. These powerful antioxidants are found in abundance in the macula, which is the part of the retina responsible for detailed and centered vision. They make sure individuals can see fine details, such as when they read a newspaper or a pill bottle. Both of these nutrients are linked to a lower risk of advanced macular degeneration and cataracts. Good sources of lutein and zeaxanthin are kale, spinach, orange pepper, and egg yolks.

Omega-3 Fatty Acids

Omega-3 fatty acids are needed to support the structural part of the cell membranes that protect an individual’s retina. Eating foods high in omega-3 fatty acids, such as wild-caught salmon, krill, walnuts, and flaxseeds, may also help prevent eye disease. Research shows individuals with high levels of omega-3 fatty acids in their blood have up to a sixty percent lower risk of developing advanced macular degeneration. Omega-3 fatty acids were also shown to be effective in slowing down the progression of the disease over a period of about twelve years.

Astaxanthin

Astaxanthin is a type of carotenoid that might be the single most important nutrient in the prevention of blindness. It has been shown to be useful in the prevention and treatment of cataracts, age-related macular degeneration, cystoids macular edema, diabetic retinopathy, glaucoma, inflammatory eye diseases, retinal arterial occlusion, and venous occlusion. Studies show astaxanthin crosses over into eye tissue and safely exerts antioxidant power better than any other carotenoid, including lutein and zeaxanthin. Wild salmon is a good source of astaxanthin, but to see clinical results, individuals may need to consider taking it in supplement form.

Anthocyanins

Anthocyanins are another type of antioxidant, classified as a flavonoid, effective in promoting eye health. They are quite helpful in protecting individuals against DNA cleavage, enzyme inhabitation, and hormone-dependent disease symptoms, and also increase membrane strength and have significant anti-inflammatory activity. Anthocyanins are particularly ideal for reducing the retina inflammation associated with some eye diseases. These antioxidants can be found naturally in many fruits and vegetables, including blueberries, black currants, purple grapes, raspberries, cherries, red cabbage eggplant skins, oranges, red and purple olives, and bilberries.

Beta-Carotene

Countless individuals have been told by their parents or their doctors to consume lots of carrots to help them maintain healthy vision. This is because carrots are an important source of beta-carotene, which is an antioxidant carotenoid that converts to vitamin A in the body. In fact, it is what is responsible for the iconic orange color of carrots. Beta-carotene is especially useful in supporting the central vision and slowing down the progression of macular degeneration. Vitamin A is needed to help the eye convert light into a signal the brain can code to allow individuals to see in darkness or dim light. The cornea can completely disappear without an adequate supply of vitamin A in the body.

Zinc

Zinc is an essential trace mineral that plays a significant role in eye health. Unfortunately, however, this mineral is often overlooked by the public. Research shows individuals dealing with macular degeneration can slow its overall progression by taking zinc along with beta-carotene, copper, vitamin C, and vitamin E. Foods high in zinc include grass-fed beef, liver, lamb, chicken, oysters, fish, yogurt, cashews, pumpkin seeds, cocoa, chickpeas, mushrooms, and spinach. Some patients with eye conditions, including macular degeneration, may wish to speak with their doctor or an eye specialist like an optometrist or ophthalmologist to determine if taking a zinc supplement would be appropriate.

Vitamin D

Not only does vitamin D benefit bones, mental health, immune system, and heart, but it also helps the health of eyes and reduces the risk of macular degeneration, which we know is a condition that causes loss of a patient's central field of vision. Having said this, where can vitamin D be found? The best source is from the sun. However, many foods contain vitamin D, such as fatty fish, beef liver, cheese, egg yolks, and mushrooms. Other foods can be fortified with vitamin D, and they will be labeled as such. Some individuals may also benefit from taking a vitamin D supplement, though this should be monitored due to potential side effects.

Vitamin A

Vitamin A plays a vital role in vision, bone growth, and immune health. It also protects the surface of the eye, mucous membranes, and skin, providing a barrier for viruses and bacteria that could cause eye infections, respiratory issues, and other infections. The reason vitamin A is great for vision is because it protects the cornea and helps the eye naturally lubricate itself. In combination with other antioxidant vitamins, vitamin A helps decrease the risk of vision loss due to macular degeneration. So where can vitamin A be found? Foods with a good amount of vitamin A include beef and chicken liver, whole milk and cheese, carrots, sweet potatoes, spinach, kale, and cantaloupe.