We don’t always appreciate clear vision until we are at risk of losing it. At Eyedeology, we are all about preventative care. Adding eye nutrients and having a balanced diet can help you preserve your eye health and quality of life. Vitamins A, C, E, zinc, lutein, and zeaxanthin are key supplements to reducing the risk of certain eye conditions such as macular degeneration.
Lutein is a carotenoid, or pigment that is found in our skin, hair, breast tissue and our eyes. In the eyes it is abundant in the lens and retina. It protects our eyes from the harmful effects of blue light through its antioxidant effect. It is important to note our bodies do not make lutein and we must get it from our food sources or in supplement form. Lutein reduces the risk of chronic eye conditions such as cataracts and macular degeneration. It can be found in dark Leafy green vegetables such as raw spinach and/or kale (being the highest source of Lutein). We recommend in taking half a cup daily or 6-10 mg per day. If you are on blood thinners please consult your GP on how much to intake as it can interact with your medications. Lutein can also be found in eggs and baby formula.
Zeaxanthin is another carotenoid, or pigment found in our eyes. Orange Peppers is a great source of Zeaxanthin and when cooked helps our bodies to absorb it.
Vitamin C (SEE)
Vitamin C supports every tissue of the eye and can be found in citrus fruits and vegetables. Vitamin C helps lowers the risk of developing cataracts and macular degeneration.
Vitamin E is another essential antioxidant found in sweet potatoes, nuts, and fortified cereals. Studies indicate vitamin E protects eye cells from unstable free radicals, which break down healthy tissue and threaten eye health.
Omega-3 Fatty Acids
Good fats are necessary nutrition for eye health and an important part a balanced diet. Essential fatty acids help maintain the nervous system, body cells, and the immune system. Omega-3s are necessary for proper retinal function and visual development. Specifically we recommend the triglyceride form for better absorption by our bodies. Best food sources include: Salmon, sardines and mackerel.
Zinc is an essential mineral that plays the role as a vital helper by shifting vitamin A out of the liver and up to the retina. In the eye, protective melanin is produced. There is a high concentration of zinc mainly in the retina and choroid, the vascular tissue underlying the retina. Best foods sources include: various meats and oysters.
Weight, Diet, and Eye Health
If you are overweight, you may be at an increased risk for age-related macular degeneration and diabetes, two diseases that can negatively impact eye health. To protect your sight, it is important to eat a well-balanced diet rich in omega-3 fatty acids, vegetables, and fruits. You can help preserve your vision at an earlier age simply through nutrition and what you put in your body. Making the right choices is critical to overall health and wellbeing.
During your eye examination, we review your eye health and nutrition as part of your overall health. Book your appointment today.