The best vitamins and supplements for eye health

Whether you have vision problems or spend your days staring at a computer screen, everyone should pay attention to their eyes. The most important vitamins for Eye health Essential to keep 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 nutritional supplements come into play. Remember that before taking anything, you should talk to your doctor. Your eye doctor can also provide insight into your eye health during your regular visit exam.

These are the best vitamins and supplements for healthy eyes and where you can find them in food. In addition, find out what 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. Fortunately, you can get most of these added supplements for less than $10.

Vitamin A

Vitamin A supports your vision, Immune systemThe heart, lungs, and overall growth and development. especially, Vitamin A helps You see the full spectrum of light, as the vitamin produces pigments in the retina. It can also keep your eyes from drying out. You can find vitamin A in foods such as salmon, broccoli, eggs, carrots, and fortified breakfast cereals.

You may have heard about the magic of islands. Yes, that’s right: carrots are good for your eyes. Carrots (and other brightly colored fruits and vegetables) are high in beta-carotene, a compound your body uses to make vitamin A. Beta carotene It is also available in supplement form, although it is not as popular 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 from it UV damage. The more time you spend outside and in the sun, the greater the benefit Risk of damage. According to American Academy of OphthalmologyExposure to the sun for a long time can cause irreparable damage. Vitamin C It can also reduce your risk of injury CataractsIt is a disease that causes the lens of your eyes to become cloudy.

While A Recent study found that vitamin C supplements were effective in patients who already had vitamin C deficiency, and more studies are needed to understand the relationship between vitamin C and reduced risk of cataracts. In addition to getting enough vitamin C, avoid using tanning beds, and if you are outside, Wear sunglasses And a hat to protect your eyes.

Foods containing vitamin C

– Kali
– Broccoli
– Orange
-Lemon
-Strawberry
– Brussels sprouts

Omega 3

Ophthalmologists regularly recommend that their patients consume it Omega 3If the patient does not get enough of these fatty acids in his diet, try nutritional supplements. Omega-3 is mainly found in fatty fish such as tuna, salmon, mackerel or herring and some nuts and seeds.

the American Optometric Association It refers to omega-3 as a nutrient that can slow the progression of age-related macular degeneration. Studies have also found that it can help with prevention Dry eye disease. These nutrients are great for both conditions due to their anti-inflammatory effects.

Foods containing omega 3

– Tuna
– salmon
-Salted fish
– mackerel
– Chia seeds
– Flax seeds
– Walnut

Read more: Best multivitamins

Vitamin E

Another powerful antioxidant, Vitamin E It is vital to all our cells and cell functions. It helps protect our bodies from cancer-causing free radicals and plays an important role in vision. studies Showed that vitamin E can help protect the retina from free radicals that can cause eye diseases.

Vitamin C, another antioxidant, has further regenerative properties. Vitamin E can only help protect cells that are already there. But vitamin E can slow the progression of age-related macular degeneration. the American Optometric Association She recommends 400 IU of vitamin E daily.

Foods containing vitamin E

– Sunflower seeds
-Almonds
– Peanuts
– Encircled greenery
– Red pepper
– Mango
– Avocado

Zinc

Zinc is found in almost everything Multivitamins Because it’s like this Essential nutrients To the body. It is used for Boost the immune system Helping the body heal from wounds quickly. Zinc also helps with eye health.

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

Foods containing zinc

– Woof
– Oysters
– Hummus
– Lentils
– Pumpkin seeds
– Cashews
-Almonds
– Eggs
– Cheese
– Milk

Read more: Best zinc supplements

Lutein and zeaxanthin

Lutein and zeaxanthin It is known that it is important for our eyes. Lutein and zeaxanthin are carotenoids found in red and yellow fruits and vegetables. These compounds give produce their vibrant colors. CarotenoidsAlso, powerful antioxidants are vital for eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin are specifically found Prevent damage to the retina.

These carotenoids can also slow the progression of age-related macular degeneration. the American Optometric Association She recommends a daily intake of 10 mg of lutein and 2 mg of zeaxanthin. While you can find lutein and zeaxanthin in supplement form, there is only one bottle available The more expensive side. You may find it better, easier and more affordable to eat more fruits and vegetables.

Foods containing lutein and zeaxanthin

– Kali
– spinach
– Peas
– Broccoli
– orange juice
– red pepper
– Watermelon honeydew
-Grapes

Vitamins and nutritional supplements found in foods

Vitamin/Supplement	foods
Vitamin A	Salmon, broccoli, eggs, carrots and fortified breakfast cereals
Vitamin C	Kale, broccoli, oranges, lemons, strawberries, and Brussels sprouts
Omega 3	Tuna, salmon, herring, mackerel, chia seeds, flax seeds and walnuts
Vitamin E	Sunflower seeds, almonds, peanuts, leafy greens, sweet red peppers, mango and avocado
Zinc	Meat, shellfish, chickpeas, lentils, pumpkin seeds, cashews, almonds, eggs, cheese, and milk
Lutein and zeaxanthin	Cabbage, spinach, peas, broccoli, orange juice, red peppers, watermelon and grapes

What to consider

Most vitamins and supplements are generally safe for people to take, because they are nutrients that your body naturally needs. You should always talk to your doctor before starting any nutritional supplements. Some vitamins and nutritional supplements can It interacts with various medications. Consult your doctor or pharmacist before taking any new vitamins or supplements with certain medications. Especially if you are pregnant or breastfeeding, consult your medical provider 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 you can do so Protect your eyes and Maintain the health of your vision:

• Wear sunglasses: Sunglasses block harmful UV rays, reducing the risk of cataracts, eye cancer, and sunburn.
• Screen breaks: The American Optometric Association recommends The 20-20-20 rulewhich states that every 20 minutes, look away from your screen at something 20 feet away for 20 seconds.
• Physical activity: The American Academy of Ophthalmology reported a The study that found There is a relationship between exercise and prevention of eye damage, although more studies are needed.
• Avoid smoking: Cigarettes can be smoked It leads to eye diseases Which leads to vision loss and blindness, according to the Food and Drug Administration.
• Conduct regular eye examinations: 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? Depends on your age. For example, people ages 20 to 39 should have an eye exam every five years, while people ages 65 and older should have an eye exam every one to two years.
• Remove your makeup: Before bed, always remove your makeup for prevention Eye irritation and inflammation.

Frequently asked questions about the best vitamins for eyes