If you want to take control of your eye health, you need to consume the right nutrients to boost your vision. Carrots, celery, broccoli, sweet potatoes, and more are foods that help enhance eye care. Although dietary sources of essential nutrients are great, you may want to consider certain vitamin supplements to strengthen your vision and prevent degenerative eye conditions.
Common conditions that impact the eyes include age-related macular degeneration (AMD), glaucoma, cataracts, and diabetic retinopathy. Although different factors influence the development of these conditions, nutrition seems to have a positive influence on them. According to experts, the following vitamins and nutrients are the best for maintaining eye health as you age.Â
Vitamin C
Hold your horses, folks. We’ll get to vitamin A in just a second. For now, we are talking about vitamin C. Vitamin C and a few other nutrients are used in AREDS, a supplement that may benefit people with AMD. One study suggests that AREDS may reduce the risk of AMD progressing by 25% if you take them daily. One observational study showed a 75% reduced risk of developing cataracts when people supplemented with more than 490 milligrams (mg) per day. Another study found that daily vitamin C supplementation reduced the risk of cataracts by 45%.Â
Riboflavin
Riboflavin, or vitamin B2, acts as an antioxidant and may help reduce oxidative stress in the body, including the eyes. Researchers have been studying riboflavin’s potential to prevent cataracts for years. The reason for this is because riboflavin deficiency may lead to the development of cataracts. Interestingly enough, people with this condition are usually deficient in riboflavin. Health experts recommend consuming 1.1 to 1.3 mg of riboflavin per day. It’s very easy to meet this requirement because many foods are rich in this nutrient.
Vitamin A
We’ve finally reached the vitamin that plays a crucial role in maintaining a clear cornea, which is the outside covering of the eye. Vitamin A deficiency, which is a rare condition in developed countries, can lead to xerophthalmia, a serious eye condition. Xerophthalmia is a progressive eye disease that starts with night blindness. Tear ducts and eyes can dry out if vitamin A deficiency continues. Vitamin A may also protect against other eye conditions. In fact, several studies found that diets high in vitamin A may reduce the risk of AMD and cataracts.Â
Niacin
Another B vitamin (vitamin B3), niacin helps convert food into energy, but it also acts as an antioxidant. One observational study on Korean adults found that their risk of glaucoma decreased after consuming more niacin. An animal study found that high doses of niacin in supplement form were effective at preventing glaucoma. Just be mindful that supplements should be used with caution. Consuming niacin in high amounts of 1.5 to 5 grams (g) per day may adversely affect the eyes, blurring vision or increasing the risk of macular damage.
Vitamin E
Researchers believe that many eye conditions are associated with oxidative stress, the imbalance of antioxidants and free radicals in the body. Vitamin E is a powerful antioxidant that helps protect cells, including those in the eyes. A seven-year study monitored over 3,640 people with AMD. The results indicated that taking 400 internal units (IUs) of vitamin E per day reduced the risk of progressing to advanced stages of AMD by almost 25%. Additional studies suggest that diets rich in vitamin E may reduce the risk of age-related cataracts. More research is still necessary on this matter, though.Â
Lutein And Zeaxanthin
These two beneficial compounds belong to the carotenoid family. Research shows that carotenoids exist in the macula and retina of the eyes, helping to filter potentially harmful blue light. They work to protect your eyes from damage, and studies suggest that both lutein and zeaxanthin may prevent cataracts and reduce the risk of AMD. A randomized, controlled study found potential benefits of lutein supplementation for people with cataracts. At the end of the two-year study period, study authors noted that the people who supplemented with 15 mg of lutein three times per week experienced improvements in vision.Â
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
