Eating a healthy diet is important for good eye health, according to the National Eye Institute. A nutritious diet that includes plenty of fruits and vegetables can help provide you with important vitamins and minerals critical for eye health. Eating a healthy diet can also help you stay at a healthy weight, which can reduce your risk for diabetic eye disease, glaucoma or other vision problems.
Vitamin A
Not having enough vitamin A can lead to impaired night vision, according to the Linus Pauling Institute at Oregon State University. Retinol, or preformed vitamin A, is used in the retina of your eye and helps rod cells detect small amounts of light. The recommended daily allowance of vitamin A for adult males is 3,000 International Units, or IU, and for females it is 2,333 IU. Spinach, carrots, kale, sweet potatoes and butternut squash are good sources of vitamin A.
Zinc
According to Joanne R. Pompano of the Yale-New Haven Teachers Institute, zinc is an important mineral for eye health. It is required to release vitamin A from your liver and necessary for your retina to work properly. Zinc may also play a role in preventing macular degeneration. Most adults need between 8 mg and 11 mg of zinc each day, reports the Linus Pauling Institute. Foods rich in zinc include oysters, beef, milk and nuts.
Vitamin E
The University of Maryland Medical Center says vitamin E may help protect against macular degeneration, the leading cause of blindness in people over 55 in the United States. Vitamin E works with zinc and beta-carotene, a precursor of vitamin A, to improve you eye health. Some foods that include vitamin E are eggs, nuts, spinach, kale, sweet potatoes, avocados and asparagus. Adults over 18 years old need 22.5 IU each day.
Selenium
The trace mineral selenium is another important nutrient for eye health, according to the Yale-New Haven Teachers Institute. Selenium slows the aging of your eyes and may help prevent cataracts. Selenium also acts as an antioxidant, which protects your cells and DNA from damaging particles in your body. Selenium can be found in shellfish, tuna, whole-grain foods and wheat germ and the minimum recommended dietary allowance for adults is 55 mcg.
References
- National Institutes of Health, National Eye Institute: Eye Health Tips
- Oregon State University: Linus Pauling Institute: Vitamin A
- Yale-New Haven Teachers Institute: Healthy Diet, Healthy Eyes
- Oregon State University: Linus Pauling Institute: Zinc
- University of Maryland Medical Center: Vitamin E
- University of Maryland Medical Center: Selenium
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