8 Nutrients That Will Optimize Your Eye Health  

Poor vision can have a significant impact on your quality of life. You will likely have difficulty performing daily tasks, like driving and cooking. Kids may have difficulties in the classroom and on the sports field. Bad eyesight can even contribute to mental health problems. So, while your eyes are still in their best condition, or even with eye problems, give them the nutrients they need.

Yes, your eyes have nutritional needs to stay healthy. Here are eight nutrients for healthy eyes:

1.     Vitamin A from Beta-Carotene

Vitamin A comes from two sources – retinoids and carotenoids. The former comes from animals, while the latter comes from plants. Your eyes, specifically the retina part, will need Vitamin A from carotenoids, specifically Beta-Carotene, to be healthy and moist.

Beta-Carotene refers to the orange pigment in fruits and vegetables, like carrots and cantaloupe. Raw apricots, cooked broccoli, cooked kale, romaine lettuce, red sweet pepper, spinach, raw pumpkin, and cooked winter squash also contain a certain amount of Beta-Carotene. If you want to get more carotene, cooked sweet potatoes offer more than 200% of the recommended dose of Vitamin A.

2.     Vitamin C

You can get free radicals (the molecules that damage and kill cells) from different things you eat, unhealthy habits, and even from the sun’s rays. Vitamin C, a highly effective antioxidant, can help you combat the effects of these molecules and protect your eyes. It can prevent or delay cataracts and age-related macular degeneration (AMD) as well.

Vitamin C is present in citrus fruits, such as tangerines, oranges, grapefruits, and lemons. You can also get it from red bell peppers, tomatoes, peaches, and strawberries.

3.     Vitamin E

Like Vitamin C, Vitamin E acts as an antioxidant. It can help keep your cells healthy. Foods with this nutrient include avocados, almonds, sunflower seeds, and wheat-germ oil.

4.     Omega-3 Fatty Acids

Studies suggest that diets rich in omega-3 fatty acids may help minimize the risk of developing age-related eye problems. It can also help those with dry eyes. You can get this nutrient from cold-water fish, like salmon, sardines, tuna, trout, and halibut.

5.     Zinc

Zinc is an essential mineral that helps the body absorb vitamin A, which is necessary for good eye health. It also plays a crucial role in the formation of melanin, a protective pigment in the eyes. Zinc-rich foods include oysters, beef, pork, chicken, beans, and nuts.

6.     Gamma-Linolenic Acid

GLA is an omega-6 fatty acid that can be found in certain plant-based oils, such as evening primrose and borage oil. GLA has anti-inflammatory properties and has been found to be effective in reducing the symptoms of dry eye syndrome. Dry eye is a condition where the eyes do not make enough tears, causing discomfort and even eye problems.

7.     Lutein

Lutein is an antioxidant found in the pigments of brightly colored foods. It helps protect your central vision. You can find this nutrient in kale, spinach, romaine lettuce, turnip greens, collards, peas, and broccoli.

8.     Zeaxanthin

Zeaxanthin protects your eye tissues from UV damage, i.e., overexposure to sunlight. You can get this nutrient from eggs, grapes, oranges, mango, goji berries, orange peppers, and other fruits and vegetables.

Your eyesight is precious, so take care of your eyes and make sure they get the nutrients they need. Always include the foods in the list above in your diet.

For more on eye health, visit NVISION Eyecare at our office in Rosedale, Auckland. Call 09-884-0034 to schedule an appointment today