Best vitamins and supplements for eye health

Whether you have vision problems or spend your days staring at a computer screen, everyone needs to take care of their eyes. The best vitamins for eye health are essential to keep them healthy and your vision clear.

A balanced diet is the best way to stay healthy, but sometimes you need a little help to meet your nutritional needs. That's where the accessories come in. Remember, before taking anything, you should talk to your doctor. Your eye doctor can also provide insight into the health of your eyes during regular work exam.

These are the best vitamins and supplements for healthy eyes and where you can find them in food. Plus, find out which ones bad habits for your eyes you should avoid.

The best vitamins and supplements for eye health

In addition to a balanced diet, here are the best vitamins and supplements for your eyes. Luckily, you can get most of these add-ons for less than $10.

Vitamin A

Vitamin A supports your vision, the immune systemheart, lungs and overall growth and development. Specifically, vitamin A helps you see a full spectrum of light because the vitamin produces pigments in the retina. It can also prevent your eyes from drying out. You can find vitamin A in foods like salmon, broccoli, eggs, carrots and fortified breakfast cereals.

You've probably heard about the magic of carrots. Yes, it's true: Carrots are great for your eyes. Carrots (and other brightly colored fruits and vegetables) are rich in beta-carotene, which is a compound your body uses to make vitamin A. Beta-carotene is also available in supplement form, although it is not as common as vitamin A and is often more expensive.

Foods with vitamin A

– Salmon
– Broccoli
– Carrots
– Eggs
– Fortified breakfast cereals

Vitamin C

Vitamin C is like sunscreen for your eyes: it helps protect them from UV damage. The more time you spend outside and in the sun, the bigger it is risk of harm. According to American Academy of Ophthalmologytoo long in the sun can cause irreversible damage. Vitamin C can also reduce the risk of cataracta disease that causes the lenses of your eyes to cloud up.

While A a recent study showed that vitamin C supplementation was effective in patients who were already vitamin C deficient, more studies are needed to truly understand the link between vitamin C and lower risk of cataracts. In addition to getting enough vitamin C, avoid tanning beds, and if you are outside, wear sunglasses and a hat to protect the eyes.

Foods with vitamin C

– Kale
– Broccoli
– The oranges
– Lemons
– Strawberries
– Brussels sprouts

Omega-3

Optometrists regularly recommend their patients to consume omega-3and if the patient is not getting enough of these fatty acids in their diet, try a supplement. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel or herring and some nuts and seeds.

On American Optometric Association points to omega-3 as a nutrient that may slow the progression of age-related macular degeneration. Studies have also shown that they can help prevent dry eye disease. These nutrients are great for both conditions because of their anti-inflammatory effects.

Omega-3 foods

– Tuna
– Salmon
– Herring
– Mackerel
– Chia seeds
– Linseed
– Nuts

Read more: Best multivitamins

Vitamin E

Another powerful antioxidant, vitamin E is vital to all our cells and cellular functions. It helps protect our bodies from cancer-causing free radicals and plays an important role in vision. Studies have shown that vitamin E can help protect the retina from free radicals that can cause eye diseases.

Vitamin C, another antioxidant, has several properties that aid in regeneration. Vitamin E can only help protect the cells that are already there. But vitamin E can slow the progression of age-related macular degeneration. On American Optometric Association recommends 400 IU of vitamin E per day.

Foods with vitamin E

– Sunflower seeds
– Almonds
– Peanuts
– Green with a collar
– Red peppers
– The mango
– Avocado

The zinc

Zinc is found in almost everyone multivitamins because it is like that an essential nutrient on the body. It is used for strengthening the immune system and help the body heal quickly from wounds. Zinc also helps with eye health.

The zinc it helps vitamin A make melanin (a pigment that protects the eyes) and can protect the eyes from age-related macular degeneration. On American Optometric Association recommends 40 to 80 mg per day to slow progression.

Foods with zinc

– Meat
– Shells
– Chickpea
– Lens
– Pumpkin seeds
– Cashews
– Almonds
– Eggs
– Cheese
– Milk

Read more: Best Zinc Supplements

Lutein and zeaxanthin

Lutein and zeaxanthin are known to be important to our eyes. Lutein and zeaxanthin are carotenoids found in red and yellow fruits and vegetables, as these compounds give the produce their vibrant colors. Carotenoidsalso powerful antioxidants, are vital for eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, specifically, have been found to prevent damage to the retina.

These carotenoids may also slow the progression of age-related macular degeneration. On American Optometric Association recommends a daily amount of 10 mg of lutein and 2 mg of zeaxanthin. While you can find lutein and zeaxanthin in supplement form, one bottle is included the more expensive side. You may find it better, easier and more affordable just to eat more fruits and vegetables.

Foods with lutein and zeaxanthin

– Kale
– Spinach
– Peas
– Broccoli
– Orange juice
– Red peppers
– Honeydew melons
– Grapes

Vitamins and supplements found in food

Vitamin/supplement	Food
Vitamin A	salmon, broccoli, eggs, carrots and fortified breakfast cereal
Vitamin C	kale, broccoli, oranges, lemons, strawberries and Brussels sprouts
Omega-3	tuna, salmon, herring, mackerel, chia seeds, flax seeds and walnuts
Vitamin E	sunflower seeds, almonds, peanuts, collard greens, red peppers, mangoes and avocados
The zinc	meat, shellfish, chickpeas, lentils, pumpkin seeds, cashews, almonds, eggs, cheese and milk
Lutein and zeaxanthin	kale, spinach, peas, broccoli, orange juice, red peppers, honeydew melons and grapes

What to consider

Most vitamins and supplements are generally considered safe for people to take because they are nutrients your body naturally requires. You should always talk to your doctor before starting any supplements. Some vitamins and supplements can interaction with various drugs. Check with your doctor or pharmacist before taking any new vitamins or supplements in combination with certain medications. Especially if you are pregnant or breastfeeding, consult a doctor first. Your doctor should be able to safely guide you to the best vitamins and supplements for eye health, as well as the appropriate dosages.

Eye health tips

In addition to the best vitamins and supplements for eye health, there are other ways you can protect your eyes and preserve the health of the vision:

• Wear sunglasses: Sunglasses block harmful UV light, reducing the risk of cataracts, eye cancer and sunburn.
• Screen breaks: The American Optometric Association recommends it The 20-20-20 rulewhich says that every 20 minutes, you look away from your screen at something 20 meters away for 20 seconds.
• Physical activity: The American Academy of Ophthalmology reported on a a study that found correlation between exercise and prevention of eye damage, although more studies are needed.
• Avoid smoking: Cigarette smoking can lead to eye diseases resulting in vision loss and blindness, according to the Food and Drug Administration.
• Regular eye exams: Even if you have perfect vision, it's important to get regular eye exams to catch potential problems early. How often should you have an eye exam? it depends on your age. For example, people ages 20 to 39 should have an eye exam every five years, while those age 65 and older should have an eye exam every one to two years.
• Remove makeup: Before going to bed, always remove your makeup to prevent eye irritation and inflammation.

Frequently Asked Questions About Best Eye Vitamins