Eating a well-balanced diet and taking vitamin supplements are essential for the maintenance of eye health. According to Lighthouse International, you can help prevent eye diseases such as cataracts, dry eye syndrome, macular degeneration and glaucoma through the intake of certain vitamins and minerals.
Beta-Carotene
Macular degeneration is an eye disease caused by the deterioration of retinal cells in the central part of the retina, or as a result of leaking blood vessels in or underneath the retina. Beta-carotene is a precursor to vitamin A and is also an antioxidant that protects your body's cells, including your eyes, from damage to due unstable free radicals. Foods such as carrots, kale and spinach are high in beta-carotene and are effective in slowing the development of age-related macular degeneration, notes the American Academy of Ophthalmology. Furthermore, beta-carotene can also protect your eyes against dry eye syndrome and night-blindness, notes All About Vision.
Lutein and Zeaxanthin
According to Lighthouse International, lutein and zeaxanthin are linked to macular health, since the retina contains high concentrations of both. These two compounds contribute to macular pigmentation and help to protect your eyes against harsh light. Lutein and zeaxanthin are found in vegetables such as yellow peppers, broccoli and chard, as well as fruits such as mangoes. A research study conducted by Tos T.J.M. Berendschot et al., and published in the October 2000 issue of "Investigative Ophthalmology and Visual Science," showed lutein supplementation significantly increased the density of macular pigment. This study included eight male subjects who took 10 mg of lutein per day for 12 weeks. At the end of the study, the relative macular density showed a linear four-week increase of 4 percent to 5 percent.
Vitamin A and Vitamin C
According to The Eye Digest, vitamins A and C are essential vitamins for maintaining the health of your retinas. Vitamin C may slow the progression of macular degeneration when taken in conjunction with other antioxidants. Vitamin C may also reduce the risk of cataracts and slow the development of glaucoma, notes All About Vision. Foods such as strawberries, oranges, kale and cantaloupes are high in vitamin C. According to the Royal National Institute of Blind People, a vitamin A deficiency may cause a form of childhood blindness known as xerophthalmia. Furthermore, All about Vision notes that vitamin A may prevent the development of cataracts and reduce the risk of developing dry eye syndrome.
References
- Lighthouse International: Nutrition and Eye Health
- American Academy of Ophthalmology: Age-Related Macular Degeneration and Nutritional Supplements
- All About Vision: Age-Related Macular Degeneration
- The Eye Digest, University of Illinois Eye & Ear Infirmary: Nutrition and Vision
- Royal National Institute of Blind People: Nutrition and the Eye
- "Investigative Ophthalmology and Visual Science"; Influence of Lutein Supplementation on Macular Pigement, Assessed with Two Objective Techniques; Tos T.J.M. Berendschot et al.; October 2000
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