What vitamins are good for your eyes? Some vitamins and minerals may help maintain good eye health, and getting extra amounts of these won't hurt you. Most of us living in the United States are fortunate enough to enjoy a quality diet and don't have to worry about vitamin deficiencies that might affect eyesight. The key is to eat a healthy diet full of fruits and vegetables.
AREDS Research
EyeSmart notes that the National Eye Institute's Age-Related Eye Disease Study (AREDS) of nutrition's effects on vision showed a combination of high levels of antioxidants like vitamins C and E, along with zinc and beta-carotene, reduced patients' risk of developing advanced macular degeneration (AMD). Here are 10 vitamins and supplements from A to zinc that may benefit your eyes.
Vitamin A
The NEI notes that research has shown vitamin A may help slow the progression of retinitis pigmentosa. Vitamin A is found in eggs, milk and dairy products, and beef and chicken liver.
Beta-carotene
This is the root of the idea that carrots are good for your eyes. Carrots are rich in beta-carotene, as are other orange foods like sweet potatoes and butternut squash. Spinach and kale are also good sources of beta-carotene. According to EyeSmart, AREDS showed that beta-carotene combined with vitamins E and C and with zinc may slow or reduce the progression of macular degeneration.
Bioflavonoids
Drinking a glass of red wine helps your diet boost its amount of bioflavonoids, which may protect against macular degeneration and cataracts. Tea, citrus, soy products, cherries, and blueberries are also high in bioflavonoids.
Vitamin C
Vitamin C not only helps boost your immune system, it may help reduce the risk of developing macular degeneration or cataracts. You'll find vitamin C in citrus fruit like oranges and orange juice, strawberries, peppers, kale, broccoli, and cantaloupe.
Vitamin D
This is your excuse to get outside in the sunshine for a few minutes each day. Ultraviolet radiation stimulates your body's production of vitamin D, which may reduce the risk of macular degeneration, according to research published in Archives of Ophthalmology. You'll also find vitamin D in milk, fortified orange juice, and salmon.
Vitamin E
AREDS showed that vitamins E and C and carotenoids may reduce the risk of AMD. Nuts like almonds and hazelnuts are high in vitamin E, as are sunflower seeds.
Lutein
Lutein is found in leafy green vegetables like kale, spinach, collard, and turnip greens and squash. EyeSmart notes that AREDS2 suggested that lutein may help prevent cataracts and macular degeneration.
Omega-3 Fatty Acids
The NEI notes that researchers have found that omega-3 fatty acids, found in fish like salmon, mackerel, and herring, may help prevent progressive retinopathies. You'll also find omega-3 fatty acids in walnuts, flaxseed, and fish oil supplements.
Selenium
Combined with vitamins C and E along with carotenoids, selenium may reduce your risk of macular degeneration, though MedlinePlus notes that evidence is still insufficient. Seafood is high in selenium, as are some nuts and brown rice.
Zinc
This mineral serves many important functions and can help reduce the risk of night blindness and advanced macular degeneration. You'll find zinc in beef, pork, shellfish, and peanuts.
Still wondering what vitamins are good for your eyes? While there is not a large amount of evidence that supplements will improve eye health, they won't hurt either. If you plan to start taking vitamins or supplements to benefit your eye health, be sure to talk with your eye doctor first.
For questions or comments, contact Woodhams Eye Clinic.
