Eyes are highly complex and can be subject to a variety of problems. However, certain nutrients can help maintain the quality of your vision, states the American Optometric Association. Because everyone has unique nutritional needs, discuss taking supplements to help your eyes with your doctor.
About Eyes and Eye Problems
Your eyes work by interpreting light rays that enter through each cornea, pupil and lens and become focused on your retina, at the back of your eyeball. Your retina contains nerve cells that detect different aspects of vision, such as central vision, peripheral vision, fine details and movements. Visual information is relayed to your brain through your optic nerve. Potential problems that affect vision include refractive errors, which require glasses or contacts; macular degeneration, the loss of central vision; cataracts, clouding of the lens; glaucoma, nerve damage from excessive pressure in the eye; and retinopathy, a complication of diabetes.
Lutein and Zeaxanthin
Lutein and zeaxanthin reduce the risk of eye diseases, according to the American Optometric Association. Lutein and zeaxanthin are carotenoids -- yellow, orange and red plant pigments that act as antioxidants, which prevent damage to cells. Lutein and zeaxathin are especially important for the retina and lens, and sufficient levels help prevent age-related macular degeneration and cataracts. Dietary sources of lutein and zeaxanthin include green leafy vegetables, squash, pumpkin, corn and eggs. These nutrients are also available as nutritional supplements.
Essential Fatty Acids
Essential fatty acids are necessary for maintaining the normal function of your cells, nervous system and immune system. In your eyes, omega-3 fatty acids are important for normal visual development and to prevent problems in the retina and macula. The main food source of omega-3 fatty acids is cold-water fish, like salmon, tuna, mackerel and anchovy. Essential fatty acids are also available as supplements.
Vitamin A
Vitamin A is important for your retina and developing and maintaining vision. According to the Linus Pauling Institute, vitamin A deficiency is associated with night blindness, spots in the corner of the eye and dry eyes. Vitamin A is found in cod liver oil, eggs, butter, milk and yellow and orange vegetables and fruits, as well as in supplements.
Vitamins C and E
Vitamins C and E are powerful antioxidants -- substances that combat free radical damage and assist with cellular repair. Vitamins C and E reduce the risk of developing cataracts, and can be helpful for macular degeneration and loss of visual acuity. Vitamin C is found in vegetables and fruits, especially citrus fruits. Vitamin E is in nuts, seeds, vegetable oils and sweet potatoes. Both are available as supplements in capsule form.
Zinc
Zinc is highly concentrated in the eye, and it's used to produce the eye's protective pigment and for circulation. Zinc prevents or delays the development of age-related macular degeneration, and deficiency is associated with impaired vision, poor night vision and cataracts. Zinc can be taken as a supplement or found in red meat, poultry, seafood, eggs, wheat germ, nuts, beans and tofu.
Caution
Note that while dietary supplements can be helpful for your eyes and vision, they can also be harmful to the body when used inappropriately. Consult a qualified health care professional to determine your best combinations, forms and dosage of nutritional supplements.
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