What are the best vitamins for eye health?
Ensuring optimal eye health requires adequate intake of vitamins A, C, and E, along with essential B vitamins and other nutrients. Deficiencies in these vital nutrients can heighten the susceptibility to various eye ailments including cataracts, glaucoma, and age-related macular degeneration. Scientific studies indicate that certain supplements containing vitamins and minerals might aid in safeguarding against or delaying the progression of such eye conditions. This article outlines the vitamins and minerals essential for good eye health and how people can add them to their diet.
Vitamin A and beta carotene
Vitamin A plays a pivotal role in maintaining optimal vision. It’s a crucial component of rhodopsin, a protein vital for low-light vision, as noted by the American Academy of Ophthalmology, deficiency in this vitamin can result in night blindness. Moreover, Vitamin A supports the integrity of the cornea, the eye’s outer protective layer. Individuals lacking in Vitamin A may experience insufficient eye moisture, leading to discomfort. The primary dietary source of Vitamin A is beta carotene, a carotenoid pigment abundant in colorful fruits and vegetables. When consumed, beta carotene undergoes conversion within the body, ultimately providing the essential Vitamin A.
Foods for vitamin A
People can add vitamin A to their diet by eating the following foods:
- sweet potato
- carrots
- red pepper
- pumpkin
- squash
Vitamin E
Alpha-tocopherol, a variant of vitamin E, possesses potent antioxidant abilities. Antioxidants play a crucial role in combating free radicals, which can harm tissues across the body. In some instances, these free radicals may target proteins within the eye, leading to the formation of cloudy regions known as cataracts on the eye’s lens. A meta-analysis conducted in 2015 suggested that maintaining a high intake of vitamin E, whether obtained through dietary sources or supplements, could potentially lower the risk of cataract development.
Foods for vitamin E
Foods high in vitamin E include:
- almonds
- sunflower seeds
- peanuts
- safflower oil
- soybean, corn, and wheat germ oil
- asparagus
Discover more foods rich in vitamin E here.
Vitamin C
Vitamin C plays a vital role in safeguarding the eye from UV light damage. Although the concentration of vitamin C decreases in the eyes with age, dietary intake and supplementation can offset this decline.
Additionally, vitamin C aids in protecting against oxidative damage, which is a significant factor in the development of two common age-related cataracts: cortical and nuclear cataracts. Cortical cataracts form along the periphery of the lens, while nuclear cataracts occur deep within its core.
A decade-long longitudinal study, involving over 1,000 pairs of female twins, explored various factors that could potentially prevent the progression of nuclear cataracts. By the study’s conclusion, participants who consumed higher levels of vitamin C exhibited a 33% decrease in the risk of cataract advancement and clearer lenses overall.
Nevertheless, a review conducted in 2020 emphasized the need for further research to fully ascertain the efficacy of vitamin C as a therapy against cataracts.
Foods for vitamin C
The following foods contain high levels of vitamin C:
- oranges and orange juice
- broccoli
- Brussels sprouts
- blackberries
- grapefruit juice
B vitamins
A 2015 review found that people with tend to have lower blood B12 levels. However, researchers noted insufficient evidence to confirm a direct link.
However, this particular study only included women. Further research is, therefore, necessary to support the use of B vitamins in preventing AMD in both males and females.
A 2018 nationwide study in South Korea found a link between a reduced intake of vitamin B3 (niacin) and glaucoma. In people with glaucoma, a buildup of fluid within the eye puts pressure on the optic nerve. Over time, this can damage the nerve, resulting in vision loss.
A small 2020 study also found that supplementation of vitamin B1 and mecobalamin may reduce symptoms of dry eye disease.
| B Vitamin | Foods |
|---|---|
| Vitamin B1 (thiamine) | beans, lentils, pork, fish, green peas, yogurt |
| Vitamin B2 (riboflavin) | beef, oats, yogurt, milk, clams, mushrooms, almonds |
| Vitamin B3 (niacin) | beef liver, chicken, salmon and tuna, brown and white rice, peanuts |
| Vitamin B6 (pyridoxine) | chickpeas, dark leafy greens, poultry, beef liver, salmon, and tuna |
| Vitamin B9 (folic acid) | dark leafy greens, peanuts, beans, seafood, sunflower seeds, eggs |
| Vitamin B12 (cobalamin) | fish, liver, red meat, poultry, eggs |
Other nutrients for eye health
Research suggests that the following nutrients are also beneficial for the eyes.
Lutein and zeaxanthin
Lutein and zeaxanthin are carotenoids that exist in high quantities in green leafy vegetables. They are also present in the lens and retina of the eye.
As antioxidants, lutein and zeaxanthin may help reduce oxidative damage in the retina. Research in 2017 suggests that taking approximately 6 milligrams (mg) per day of lutein and zeaxanthin may lower a person’s risk of developing AMD. An intake of 0.5–1 mg per day may also lower the risk of glaucoma.
Sources of lutein and zeaxanthin include:
- egg yolks
- corn
- asparagus
- broccoli
- lettuce
- peas
- kale
- spinach
Zinc
Zinc is a mineral that helps maintain the health of the retina, cell membranes, and protein structure of the eye.
Zinc allows vitamin A to travel from the liver to the retina to produce melanin. Melanin is a pigment that protects the eyes from UV light.
Zinc supplementation may help people who have AMD or are at risk of developing the condition. According to the American Optometric Association, taking 40–80 mg of zinc each day, alongside certain antioxidants, could slow the progression of advanced AMD by 25%. It could also reduce visual acuity loss by 19%.
Sources of zinc include:
- seafood, such as oysters, crab, and lobster
- turkey
- beans
- chickpeas
- nuts
- pumpkin seeds
- whole grains
- milk
- fortified cereals
Omega-3 fatty acids
The retina of the eye contains a high concentration of omega-3 fatty acids. These fatty acids help protect the retina from damage and degeneration. Small animal studies have found that omega-3 supplementation can slow age-related retina degradation. However, further human studies are necessary to fully assess the link.
Many doctors recommend omega-3 fatty acids for the treatment of dry eye syndrome. A person with dry eye syndrome does not produce enough tears to keep the eyes lubricated. However, a large randomized control study found no significant improvement in dry eye symptoms when compared to a placebo.
Foods rich in omega-3 fatty acids include:
- oily fish, such as sardines, tuna, and herring
- flaxseed
- walnuts
- chia seeds
Vitamins and the diet
A healthy, balanced diet can help promote good eye health and protect a person’s vision. A varied diet rich in nutritionally-dense foods can often provide adequate amounts of all vitamins and minerals.
However, some people may require additional supplementation to reach certain nutritional targets if their diet cannot provide this.
In some cases, taking supplements may lead to side effects, so people need to speak with a doctor before making large dietary changes. For example, high dosages of zinc can affect how the body absorbs copper.
Discover the 10 best foods for good eye health here.
Summary
Specific vitamins and nutrients are essential for maintaining good eye health. Some may even help prevent certain eye diseases from developing or progressing.
A healthy, balanced diet will provide people with the necessary range of nutrients. The diet should include whole grains, legumes, and plenty of colorful fruits and vegetables.
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