Top Nutrients That Will Optimize Your Eye Health
ESTIMATED READING TIME: 3 Minutes & 14 Seconds
We all have at least one person in our circle of friends or family that either doesn’t want anything or has everything. Both make gift giving difficult and challenging! Why not give someone something we all value? Give the gift of health…
Eyes are the most sensitive and disease-prone part of your body. Yet they are only protected by the movable eyelids and moisture on the surface of the sclera. Otherwise, they don’t have any unique coverings.
Essential nutrients such as vitamin A, omega-3 fatty acids, Gamma-Linolenic Acid, vitamin C, vitamin E, zinc, lutein, and zeaxanthin are vital for proper functioning as well as for combating the age-related effects on the eye.
Lack of such nutrients in your diet can result in the development of serious diseases with increasing age. Such conditions are cataracts, diabetic retinopathy, dry eyes, glaucoma, and age-related macular degeneration (AMD). These diseases can cause permanent blindness, deteriorating vision, night blindness, and other serious infections.
Let’s discuss the essential vitamins briefly one by one.
Vitamin A
Vitamin A is an essential vitamin for the eyes. Without enough vitamin A, we can experience a deficiency that can cause blindness. The photoreceptors of the eyes are made efficient by this vitamin. Photoreceptors are an essential part of your eye that receives the reflected rays from the eye lens and convert them into a neural impulse that is transmitted to the brain.
Apart from this, its deficiency also causes dry eyes. It’s no wonder then, that vitamin A is a common ingredient in various home remedies for dry eyes. To avoid dry eyes and other eye problems, you should eat foods that are rich in vitamin A. Such foods are carrots, sweet potatoes, tuna, butternut squash, and spinach.
Lutein and Zeaxanthin
You may never have heard of these nutrients before, but lutein and zeaxanthin are carotenoids found in plants. They impart colour to the plants and save them from harmful radiation.
They do the same thing with your eyes. They protect your eyes from the harmful blue lights of the sun’s rays. The harmful rays, if not repelled, can damage the macula, the central part of your retina, and lead to macular degeneration.
They also work alongside vitamin C and E to fight against free radical damage to your eyes.
Some foods that are rich in lutein and zeaxanthin are kale, spinach, Swiss chard, mustard greens, turnip greens, and broccoli.
Gamma-Linolenic Acid (GLA)
Gamma-Linolenic Acid is very beneficial for dry eyes.
It is an omega-6 fatty acid that is not found in meaningful levels in any diet. It has anti-inflammatory properties and stimulates aqueous production that helps in curbing meibomian gland dysfunction in your eyes.
You can find abundant amounts of GLA in sunflower and primrose oils.
Omega-3 Fatty Acids
Docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, is a critical structural component of both your brain and retina.
These fatty acids are vital for maintaining healthy vision in your eye. It also stimulates the formation of tear fluids that helps in curbing your dry eye problem.
As per the studies in adults, it helps in curbing the risk of diabetic retinopathy.
Some food supplements that are rich in omega-3 fatty acids are mackerel, salmon, cod liver oil, herring, caviar, flaxseeds, and walnuts.
Vitamin C
Your eyes require a sufficient amount of antioxidants, which they get from vitamin C. It is essential for the aqueous humour of the eye as it consists of a higher concentration of this vitamin.
Some studies show that women who took this vitamin for over ten years reduced the risk of the development of nuclear cataracts by 64%. It also stated that if vitamin C is consumed along with vitamin E, beta-carotene, and zinc supplements, the risk of developing age-related macular degeneration (AMD) is reduced by 25%.
Some foods that are rich in vitamin C are broccoli, green or yellow peppers, cantaloupe, kiwi, citrus fruit, papaya, cauliflower, kale, strawberries, and tomatoes.
Vitamin E
Vitamin E is also an antioxidant that helps your eyes from the attack of free radicals. This significantly reduces the risk of AMD and cataracts. Oils rich in vitamin E help in getting rid of dark circles under your eyes as it’s free-radical fighting properties help reduce skin wrinkles and aging.
Some foods that are rich in vitamin E are cereals (whole grain), sunflower seeds, spinach, almonds, hazelnuts, avocados, and peanuts (dry roasted).
Zinc
The key function of zinc in your body is to transport vitamin A generated by the liver to your eyes. Vitamin A is vital for the wellness of your eye. Its deficiency leads to cataracts and night blindness.
Zinc also assists different antioxidants in slowing the risk of developing AMD by 25% and visual acuity loss by 19%.
Foods that are rich in zinc are oysters, lobster, pork, yogurt, salmon, eggs, and milk.
Besides consuming these essential vitamins, you can also make specific lifestyle changes to protect your eyes. Such transformations involve spending less time focusing on electronic displays, blinking more often, wearing sun-protective glasses, and many more.
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Author Bio:
Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga, and fitness through her writing.
