There’s no sense we rely on as much as we do sight. Most of how we perceive the world is through our eyes. I mean, can you imagine yourself blind? Therefore, it goes without saying how important our eyes are and how we should spare no expense when taking care of our eye health. Aside from taking regular breaks away from your computer screen and observing other good eye habits, you can also take these vitamins to help protect your eyes from damage and injury.
Also called “the eye vitamin,” lutein is an antioxidant which protects both the eyes and skin. This anti-inflammatory, carotenoid phytonutrient is commonly found in foods like leafy green vegetables, egg yolks and citrus fruits. Once consumed, it’s transported around the body, especially to the parts of the eyes called the macula(the part of the retina that is responsible for sharp, detailed central vision) and the lens.
Consuming six milligrams of lutein daily can lower the risk for macular degeneration by an average of 43 percent, research has shown, proving that “the eye vitamin” lives up to its name.
There are more than 600 different types of carotenoids found in nature, but only about 20 make their way into the eyes. Lutein and zeaxanthin are the most important since they’re delivered in the highest quantities into the eyes’ delicate macula. Just like lutein, zeaxanthin helps protect the eye’s tissue, lens and macula, which clears vision and prevents glare, light sensitivity or disorders like cataracts.
3. Vitamins A, C and E
Vitamins E, A and C work together to keep cells and tissue strong and protected from the effects of inflammation.
Taking these vitamins will help your eyes recover from any infections or eye surgeries.
The antioxidant Vitamin C does more than just fight colds — it also helps protect your vision by fighting free radicals and helping you absorb more trace minerals and nutrients in general. Studies show many Americans are deficient in this crucial vitamin. Vitamin C also helps repair damaged tissue, slows down inflammatory responses, prevents cellular mutations and much more. Vitamin A also has the added effect of preventing night blindness and xerophthalmia.
One long-term study also found that among 3,000 adults (ages 43 to 86), cataracts and macular degeneration was 60 percent less common among people who reported using multivitamins with both vitamin E or vitamin C.
Zinc, aside from the various benefits for your body such as aiding in nutrient absorption and proper waste removal, also protects your retina and reduces chances for macular degeneration.
Zinc can be consumed through sources like fish, meat, nuts and even dark chocolate. Taking zinc supplement also benefits the eye tissues in many ways, including maintaining healthy circulation, preventing autoimmune reactions and more.
5. Omega-3 Fatty Acids
The benefits of Omega-3 Fatty Acids on various health conditions cannot be sufficiently stressed, as they are anti-inflammatory. Omega-3 is most commonly found in fatty fish such as salmon or tuna, and are also found in certain nuts. Omega-3s stabilize blood sugar levels. This thus lowers inflammatory responses, helps fight eye damage caused by diabetes and improves circulation.