The degradation of one's eyesight is a typical problem associated with aging. For this reason, it becomes especially important to take measures to preserve your eyesight before it is too late. There are many vitamins and minerals that can assist in promoting positive eye health, but while they are contained in many of the foods you eat, the doses recommended may require you to consume supplements to obtain the necessary amounts.
Lutein
Lutein is a carotenoid derived from leafy vegetables like spinach, broccoli, and kale, as well as animal sources. Because of the concentration of lutein within the retina of human eyes, it has been studied to protect the eyes from oxidation stress and prevent the onset of some eye-degenerative diseases.
Research from the University Medical Centre Utrecht Department of Ophthalmology indicates that supplementation with lutein can increase the density of macular pigment, which can protect against the degeneration associated with aging. Supplementation with lutein was shown to have positive effects on eye health at doses of 6 to 10mg per day.
Vitamin E
Vitamin E is an essential nutrient found in green vegetables, fruits, nuts, olives, and seed based oils. According to the Council for Responsible Nutrition, studies have shown that vitamin E can reduce the risk of cataracts by up to 60 percent, as well as macular degeneration, thus assisting in prevention of the two most prominent causes of vision loss and impairment. According to the Council, the optimal dosing for Vitamin E is around 1000mg a day.
Beta Carotene
Beta carotene is an organic compound found in many fruits and vegetables which provides an orange pigmentation, such as in carrots. According to the How to Improve Eyesight website, this chemical is beneficial for your vision because of its rapid conversion to vitamin A when introduced to the body. This serves as an antioxidant to prevent stress of the eyes and ward off diseases and harmful conditions like cataracts, as well as to protect the eyes from the harmful effects of ultraviolet lights. Try supplementing with 15mg a day.
Vitamin C
Vitamin C is a powerful antioxidant that protects the tissues of the eye and wards off diseases like glaucoma. According to the Department of Vitamins and Clinical Nutrition in New Jersey, the role of Vitamin C as an antioxidant can help to preserve the fluids surrounding the lens and retina. Vitamin C is found in many foods like fruits and vegetables, as well as in some meats. Unfortunately, the concentration if vitamin C in these sources is dramatically reduced when food is cooked, as the chemical begins to degrade. For this reason, supplementing with 1000mg of Vitamin C a day is recommended.
References
- Protect-Your-Eyesight.com: Nutritional Supplements for Eye Health
- Council for Responsible Nutrition: Questions and Answers about Vitamin E
- How To Improve Eyesight: Does Beta Carotene Improve Eyesight
- " Investigative Opthamology and Visual Science"; Assessed with Two Objective Techniques:; Influence of Lutein Supplementation on Macular Pigment;Tos T. J. M. Berendschot, et al.; 2000
- Advances in Free Radical Biology & Medicine; The antioxidant role of vitamin C; A Bendich, et al.; Dec. 27, 2007
