Vitamins for Healthy Eyes

The two most common sight related disorders are age-related macular degeneration (AMD) and cataracts, according to the International Food Information Council (IFIC.) If you're wondering why the IFIC would be discussing vision, it's because they know the role that nutrition and vitamins play in keeping eyes healthy. One doesn't have to succumb to the age related diseases of the eyes, when there are several vitamins that will help protect vision.

Vitamin C

A study reported in the March 2002 issue of the "American Journal of Clinical Nutrition" claims that long-term use of vitamin C can prevent the onset of cataract formation. According to the journal, vitamin C is found to be beneficial to the eyes when taken in 500 mg doses. Vitamin C is readily available in healthy foods such as citrus fruits, strawberries and broccoli.

Vitamin E

According to the American Optometric Association (AOA), macular degeneration brought on by aging is the number one cause of blindness in people over the age of 55. The AOA also found that people could delay or prevent age related eye diseases by adding vitamin E to their diet. Since it's hard to obtain the necessary amounts of vitamin E through diet alone, taking a 400 IU daily supplement of vitamin E will suffice.

Vitamin A (Beta-carotene)

Vitamin A is usually taken into the body as beta-carotene, which the body then converts to vitamin A. The opthamology experts at "EyeCareSource" report that vitamin A is necessary for the retina to function correctly, and that it prevents night blindness. Of course, it also helps maintain eye health throughout the years by reducing AMD and cataract risks.

Lutein is a carotenoid, as is beta-carotene, and converts to vitamin A in the body. It is also highly recommended to protect eye health and prevent the onset of AMD. Lutein is found in leafy greens and vegetables. The Lutein Information Bureau recommends obtaining at least 6 mg of lutein per day. This can be obtained through dietary supplements as well as through diet.

Vitamin A (beta-carotene) is found in greens as well as bright, colorful foods like squash, sweet potatoes and carrots. The daily optimum amount of vitamin A is 15 mg.

Zinc

Though it is not a vitamin, the National Institute of Health's Office of Dietary Supplements (NIH) lists zinc as a necessary mineral that not only strengthens the immune system, promotes wound healing and shortens the duration of the common cold, but prevents AMD. The NIH is also very specific in stating that vitamins C, E, and A need to all be taken together with zinc to reap the benefit of preventing age-related eye diseases. Zinc oxide must be supplemented at 80 mg.