Zinc is a mineral that helps promote a healthy immune system, healing and proper cell function. Research indicates that zinc might offer benefits to your eyes, helping to prevent or slow down the progression of serious eye conditions such as macular degeneration. Talk with your doctor regarding the necessary amount of zinc you require for eye health. Your intake needs might vary depending on health conditions and risk factors for eye disease.
Macular Degeneration
Macular degeneration is a condition that occurs when the cells of the macula, an area on the back of your eye, start to break down. This typically occurs in older adults and causes permanent loss of central vision. In a study, released in 2001, the National Eye Institute says zinc, when accompanied by other specified nutrients, might help reduce the risk of advanced damage from macular degeneration. For protection against this disease, the National Eye Institute recommends 80 mg of zinc each day, along with 500 mg of vitamin C; 25,000 international units, or IU, of vitamin A; and 400 IU of vitamin E.
Cataracts
Cataracts occur when protein in the eye's natural lens breaks down, causing a cloudy or steamed-up mirror effect. This process results in gradual vision changes, and many older adults require surgery to improve vision. Low levels of zinc might hasten this process. The U.S. Food and Drug Administration, or FDA, recommends at least 11 mg of zinc each day to ensure you do not acquire a zinc deficiency.
Sources
Your body cannot store zinc, so you must eat foods or take supplements that will provide an adequate amount of zinc each day. Foods rich in zinc include oysters, beef, pork, salmon, milk and eggs.
Considerations
Talk with your doctor before making dietary changes or adding daily supplements. Your doctor will help you determine the best way to increase your zinc intake without complications that can result from interactions with health conditions, medications or other supplements you take. High doses of zinc might cause a copper deficiency, and your doctor might recommend increasing copper intake, either through diet or supplements, to prevent symptoms or complications.
