Good nutrition is clearly very important for keeping the eyes healthy and functioning their best throughout a person’s lifetime. Research suggests that antioxidants and other important nutrients may reduce your risk of cataracts plus macular degeneration. Specific antioxidants can have additional benefits as well. For example, vitamin A protects against blindness, and supplement C may play a role in preventing or alleviating glaucoma.

Omega-3 essential fatty acids appear to help the eye in the variety associated with ways, from alleviating symptoms of dry eye syndrome to guarding against macular damage.

The following vitamins, minerals and other nutrients have been shown to be essential for good vision and may protect your eyes from sight-robbing conditions plus diseases.

Incorporating the following foods in your diet will help you get the recommended dietary allowance (RDA) of these important vision nutrients. Established by the particular United States Institute of Medicine (National Academy of Sciences), the RDA is the average daily dietary intake level of a nutrient sufficient to meet the requirements of nearly all healthful individuals inside a specific life stage and gender group.

While the RDA is an useful reference, some eye care practitioners recommend higher daily intakes associated with certain nutrients for people at risk for eye problems.   (In the subsequent list, mg = milligram; mcg = microgram (1/1000 of a mg) and IU = International Unit. )



Beta-carotene has been established to become very beneficial in enhancing the health of eye. When taken in combination with zinc and vitamins C and E, beta-carotene may reduce the progression of macular deterioration.

The major sources of beta-carotene are carrots, sweet potatoes, spinach, kale, butternut squash.

While the number associated with micronutrients possess a recommended daily average   consumption, there in no RDA for beta-carotene. Most over-the-counters supplements contain about 5, 000 in order to 25, 000 IU.


Bioflavonoids (Flavonoids)

Bioflavonoids are believed to provide protection against cataracts and macular degeneration. Bioflavonoids are important antioxidants  that help keep the eyes plus body healthy. Foods high in vitamin C, such as citrus fruits and many vegetables, are also excellent causes of bioflavonoids.

Bioflavonoids have been used in alternative medicine as an aid to improve the action of vitamin C, in order to support blood circulation, viruses, or even arthritis along with other inflammatory conditions, especially when they occur in the eyes.

Examples of citrus fruits that will contain a lot of bioflavonoids and vitamin C include lemons and limes, as well as peaches, nectarines as well as other fruits. Again the green vegetable, broccoli has a lot of vitamin Chemical as well as some other essential nutritional vitamins for a healthy diet. Other sources of bioflavonoids are tea, red wine, bilberries, blueberries, cherries, legumes plus soy products. Taking these items regularly will arm the eye to function properly and enhance the wellness of the internal structures of the eyes.


Lutein plus Zeaxanthin

As has been noted previously, good nourishment is essential to keep your eyes healthful and working their finest all through your lifetime. Two very important attention nutrients that may lower your risk with regard to macular degeneration and cataracts have names you might not be familiar with: lutein (LOO-teen) and zeaxanthin (zee-ah-ZAN-thin).

Lutein and zeaxanthin are two types associated with carotenoids, which are yellow to red pigments found widely inside vegetables and other plants. Though lutein is considered a yellow pigment, in high concentrations it appears orange-red.

In nature, lutein and zeaxanthin seem to absorb excess light energy to prevent damage to plants through too much sunlight, especially from high-energy light rays called blue light.

In addition in order to being found in many green leafy plants and colorful fruits and vegetables, lutein and zeaxanthin are discovered in high concentrations inside the macula of the particular human eye, giving the macula its yellowish color. Inside fact, the macula also is called the particular “macula lutea” (from the Latin macula, meaning “spot, ” plus lutea, meaning “yellow”).

Recent research has discovered a third carotenoid within the macula. Called meso-zeaxanthin, this pigment is not found in food sources and appears to be created in the particular retina from ingested lutein.

Lutein plus zeaxanthin appear to have important antioxidant functions in the body. Along with other natural antioxidants, including vitamin D, beta-carotene and vitamin E, these important pigments guard the body through damaging effects of free radicals, which are unstable molecules that can destroy cells and play a role in many diseases.

In addition to important eye and vision benefits, lutein may help protect against atherosclerosis (buildup of fatty deposits in arteries), the disease that leads to most heart attacks.



When combined with carotenoids and vitamins C plus E, selenium may reduce risk of advanced AMD.   The major food sources associated with selenium are seafood (shrimp, crab, salmon, halibut), Brazil nuts, enriched noodles, brown rice.   The RDA for selenium is 55 mcg for teens and adults (60 mcg with regard to women during pregnancy and 70 mcg when breast-feeding).


Vitamin A

Vitamin A is known to control night blindness and dry eyes.   The main food sources are beef or chicken liver; eggs, butter, milk.   The RDA  is 3000 IU for men; 2333 IU regarding women (2, 567 IU during pregnancy and 4, 333 IU when breast-feeding).


Vitamin C

Supplement C may reduce the risk of cataracts and macular degeneration. it comes naturally from  red or green pepper, kale, strawberries, broccoli, oranges, cantaloupe. The RDAs are:   90 mg for men; 70 magnesium for women (85 mg during pregnancy plus 120 mg when breast-feeding).

Vitamin D

One of the major benefits of vitamin D  is that it can reduce the danger of amancillar degeneration.   It will be obtained from food sources like salmon, sardines, mackerel, milk  and orange juice fortified with vitamin D.

Currently there is usually no RDA for vitamin D, however, the American Academy of Pediatrics recommends 400 IU per day for infants, children in addition to adolescents, and many experts recommend higher daily intakes for adults.

The best source of supplement D is exposure to sunlight. Ultraviolet radiation from the sun stimulates production of calciferol in human skin, and just a few minutes of exposure in order to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of nutritional D.


Vitamin E

Vitamin E is one associated with the fat-soluble vitamin. It is one regarding the four vitamins that are vital for the body. The others are A, K, and E. The four vitamins are known by the acronym, DAKE. When coupled with carotenoids and even vitamin Chemical, it might slow up the chance of advanced AMD.

The particular food sources include almonds, sunflower seeds  and  hazelnuts.   Typically the RDA is as follows: 15 mg intended for teens together with adults (15 mg for ladies during being pregnant and 19 mg whenever breast-feeding).



Zinc helps vitamin supplements A reduce the threat of night blindness. It may also play a role in reducing possibility of sophisticated AMD.   The recognized food sources  include oysters, beef  and additionally turkey (dark meat).   The RDAs are: 11 mg for guys; 8 magnesium for women (11 mg while pregnant not to mention 12 magnesium when breast-feeding).


In general, it’s best to be able to obtain most nutrients through a healthy diet, including at least two servings involving fish per week and also plenty connected with colourful fruits and vegetables.   If you plan to begin the regimen with eye vitamins, be sure to discuss this with your optometrist or ophthalmologist. Taking too much of certain vision supplements can cause problems, especially if you are taking prescription medications for health problems.


Adapted  from webmd. com

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