Our vision often gets worse as we get older -- diseases such as cataracts, age-related macular degeneration or glaucoma can play a role in this vision decrease. Good nutrition with plenty of vitamins, antioxidants, and essential fatty acids can prevent or slow down the development of these conditions to improve eye health.
Beta-Carotene and Vitamin A
The body converts the antioxidant beta-carotene to vitamin A, as noted by the Colorado State University Extension. Both beta carotene and vitamin A may protect the eyes against dry eyes and night blindness, according to AllAboutVision.com. A combination of antioxidants, including vitamin A, has also been shown to reduce the risk of advanced macular degeneration in people who have early signs of the disease, as noted by the Age-Related Eye Disease Study. Beta-carotene is plant-based and can be found in carrots, spinach, kale, and butternut squash. Animal products like eggs, butter, beef liver, and milk are good sources of vitamin A. To maintain eye health, you should make sure you eat a variety of foods that contain this nutrient.
Vitamin C
Vitamin C is another antioxidant vitamin that can benefit eye health. This vitamin maintains connective tissue, strengthens blood vessels, and may prevent the development of cataracts, according to AllAboutVision.com. Vitamin C is one of a combination of nutrients that can be taken by people with macular degeneration as well. Foods that contain vitamin C include sweet red and green peppers, citrus fruits, tomatoes, and leafy green vegetables.
Bioflavonoids
Bioflavonoids are contained in the same foods that contain vitamin C and may help to protect your eyes from cataracts and macular degeneration, according to AllAboutVision.com. Researchers have found that bioflavonoids and vitamin C may actually work together to exert these benefits. Bilberry is a great source of some of the bioflavonoids -- called anthocyanins -- that are thought to be especially beneficial for eye health. Other sources of these nutrients are cherries, eggplant, raspberries, and grapes.
Lutein and Zeaxanthin
Lutein and zeaxanthin are two substances called carotenoids and are related to beta-carotene, says EyeDoctorGuide.org. Both of these compounds protect the eyes from damage and may also help with cataracts and macular degeneration, according to AllAboutVision.com. These nutrients are found in brightly-colored fruits and vegetables like spinach, broccoli, corn, oranges, and peas, according to American Optometric Association.
Vitamin E
The antioxidant vitamin E protects other vitamins and cells in the body from damage as well, according to the Colorado State University Extension. When combined with other antioxidant vitamins, A and C can help prevent the progression of macular degeneration, according to the "Age-Related Eye Disease Study." Sources of vitamin E include vegetable oils, nuts and sunflower seeds, according to the American Optometric Association.
Essential Fatty Acids
Omega-3 fatty acids have recently been found to have multiple benefits for your eyes and vision. These nutrients are important for the development of vision of infants; many infant formulas contain omega-3 fatty acids, according to AllAboutVision.com. Omega-3s may help prevent macular degeneration and lessen the risk of dry eyes. Omega-3s lessen inflammation and may also be useful for treatment of dry eyes as well. Fatty fish like salmon, tuna, sardines, mackerel, and eggs all provide significant amounts of omega-3s, says the American Optometric Association.
References
- AllAboutVision.com: Vitamin C and Bioflavonoids: Powerful Eye Antioxidants
- Americn Optometric Association: Open Your Eyes to Healthy Eating Habits
- EyeDoctorGuide.com: Lutein and Xeaxanthin: The Nutritional Connection To Better Eye Sight
- AllAboutVision.com: Vitamin A and Beta Carotene: Eye Benefits
- AllAboutVision.com: Eye Benefits of Omega-3 Fatty Acids
- Colorado State University Extension: Fat-Soluble Vitamins
