Vitamins for eye care are critical to maintain eye health and preserve their function for many years. Eye health is often forgotten, though important since vital nutrients assist with prevention of serious eye conditions like cataracts, age-related macular degeneration, glaucoma and diabetic neuropathy. Populations with diets rich in vitamins and minerals have been found to have lower rates for eye diseases, according to the book "Nutritional and Environmental Influences on the Eyes" by Allen Taylor. Vitamins and other important nutrients for the eyes should be found from food sources first and then supplement as necessary when diet is inadequate.
Vitamin C
Vitamin C is a water-soluble vitamin that has been shown to help keep eyes healthy. Vitamin C does this by providing protection against the damage that UV light causes. A study in the June 2009 "British Journal of Ophthalmology" found vitamin C to be protective against the development of age-related macular degeneration. Vitamin C is found in spinach, orange juice, red bell peppers, strawberries, raspberries, broccoli, Brussels sprouts and in supplemental form.
Vitamin E
Vitamin E is a fat-soluble vitamin that helps prevent cataracts and age-related macular degeneration, according to "Today's Dietitian." Some of the best sources of this vitamin are sunflower oil, peanut butter, wheat germ, and almonds, wheat germ, sunflower seeds, hazelnuts and spinach. Vitamin E enhances glutathione levels. Glutathione is an antioxidant that attracts free radicals and toxins in the body and disposes of them. In a study published in the February 2002 "Ophthalmalgia Epidemiology" journal, 231 subjects took a combination of vitamins C and E for two years. After the two-year period, supplementation appeared to significantly reduce progression of their age-related cataracts.
Carotenoids
Carotenoids are derivatives of vitamin A and are beneficial to eye health. Such carotenoids as lutein and zeaxanthin are the carotenoids found in the greatest amount in the macular region of the eyes, where they help to filter damaging light as well as prevent free radical damage to the delicate structures in the back of the eye, explains "Today's Dietitian." Diets rich in fruits and vegetables with lutein are associated with a significant reduction in macular degeneration. Lutein-rich foods include spinach, broccoli and eggs.
Omega-3 Fatty Acids
Omega-3 fatty acids are a vital group of nutrients needed to promote and protect the eye function. Though, not a vitamin, these fatty acids are just as critical as vitamins for eye health. "Today's Dietitian" describes how adults who follow a Mediterranean-style diet high in omega-3 fatty acids reduce their risk of macular degeneration. A study in the May 2009 "Archives of Ophthalmology" explains people eating at least one serving of fish per week have lower risks macular degeneration as well people eating at least two servings of nuts per week. A reduction of inflammation in the retina is an effect of the omega-3 fatty acids, explain the researchers.
References
- "Nutritional and Environmental Influences on the Eye"; Allen Taylor; 1999
- "British Journal of Ophthalmology"; Does Eating Particular Diets Alter the Risk of Age-related Macular Degeneration in Users of the Age-Related Eye Disease Study Supplements?; Chiu, et al.; 2009
- "Today's Dietitian"; Eating for Eye Health; Lindsey Getz
- "Today's Dietitian"; Save Your Vision; Leslie K. Kay, MS, RD
- "Ophthalmia Epidemiology";The Roche European American Cataract Trial (REACT): A Randomized Clinical Trial to Investigate the Efficacy of an Oral Antioxidant Micronutrient Mixture to Slow Progression of Age-related Cataract; Chylack, et al.; February 2002
- "Archives of Ophthalmology"; Archives of Opthamology"; Dietary Fatty Acids and the 10-Year Incidence of Age-Related Macular Degeneration; Jennifer Tan, et al.; May 2009
