Best vitamins and nutritional supplements for eye health

Your diet is one of the most important determining factors for your eye health. Almost all vitamins and minerals come from which you need. It is therefore important to have a balanced diet that contains numerous eye friends. Regardless of whether you can decide due to nutritional restrictions or nutrient deficiencies that you need additional help in the nutrient department. Vitamin preparations are an effective way to ensure that they receive the essential nutrients that are necessary to keep their eyes healthy.

Note that nothing replaces the need for regular eye examinations. Read on to find out which vitamins and nutrients you need to ensure that your eyes are as healthy as possible.

The best vitamins and nutritional supplements for eye health

In addition to a balanced diet, you will find the best vitamins and nutritional supplements for your eyes. Fortunately, you can receive most of these additional additions for less than 10 US dollars.

Vitamin A

Vitamin A supports you see, your immune system, your heart, your lungs and your overall growth and your development. In particular, vitamin A helps to see a complete light spectrum because the vitamin pigments produces in the retina. It can also prevent your eyes from drying out. You will find vitamin A in food such as salmon, broccoli, eggs, carrots and enriched breakfast flakes.

You have probably heard of the magic of the carrots. Yes, it is true: carrots are great for their eyes. Carrots (and other lively colored fruit and vegetables) are high in beta-carotene, a connection that your body uses to make vitamin A. Beta-carotene is also available in a supplementary form, although it is not as common as vitamin A and often more expensive.

Food with vitamin A

– Salmon
– broccoli
– Carrots
– eggs
– Fastened breakfast cereals

Vitamin C

Vitamin C is like sunscreen for your eyes: it helps to protect them from UV damage. The more time you spend outside and under the sun, the greater the risk of damage. According to the American Academy of Ophthalmology, too long can cause irreversible damage in the sun. Vitamin C can also lower your catara risk, an illness that leads to the lens of your eyes cloudy.

While a recently carried out study showed that the supplementation of vitamin C in patients who were already vitamin C deficiency was effective, further studies are necessary to really understand the relationship between vitamin C and a lower catara risk. Avoid not only enough vitamin C, but also from sun beds. When you’re outside, wear sunglasses and a hat to protect your eyes.

Food with vitamin C.

– kale
– broccoli
– oranges
– lemons
– strawberries
– Brussels sprouts

Omega-3S

Opticians regularly recommend that their patients consume omega-3-3-3 notes. If a patient does not get enough of these fatty acids in his diet, try it with an addition. Omega-3s can mainly be found in fat fish such as tuna, salmon, mackerel or herring and some nuts and seeds.

The American Optometric Association refers to Omega-3S as a nutrient that can slow down the progress of age-related macular degeneration. Studies have also found that they can help prevent dry eye diseases. These nutrients are excellent for both diseases due to their anti -inflammatory effects.

Food with Omega-3S

– tuna
– Salmon
– herring
– mackerel
– Chia -seeds
– flax seeds
– walnuts

Read more: Best multivitamine

Vitamin E

Another strong antioxidant, vitamin E, is of crucial importance for all of our cells and cell functions. It helps to protect our body from cancer -related free radicals and plays an important role in seeing. Studies have shown that vitamin E can help protect the retinas from free radicals that can cause eye disease.

Vitamin C, another antioxidant, has more properties that support regeneration. Vitamin E can only help protect the cells already existing there. However, vitamin E can slow down the progression of age -related macular degeneration. The American Optometric Association recommends 400 ie vitamin E per day.

Food with vitamin E

– sunflower seeds
– almonds
– peanuts
– Greens trapped
– Red pepper
– Mangos
– avocados

zinc

Zinc is available in almost all multivitamins because it is such a major nutrient for the body. It is used to strengthen the immune system and quickly heal the body out of wounds. Zinc also helps with the health of the eyes.

Zinc helps vitamin A, melanin (a pigment that protects the eyes) and to protect the eyes from age -related macular degeneration. The American Optometric Association recommends 40 to 80 mg per day to slow progress.

Food with zinc

– Meat
– shellfish
– chickpeas
– lenses
– Pumpkin seeds
– cashew nuts
– almonds
– eggs
– Cheese
– milk

Read more: Best zinc preparations

Lutein and Zeaxanthin

Lutein and Zeaxanthin are important for our eyes. Lutein and zeaxanthin are carotenoids that are contained in red and yellowish fruit and vegetables, since these connections give the products their lively colors. Carotenoids, including strong antioxidants, are of crucial importance for the health of eye level. They protect the eyes from free radicals that can cause damage. It was found that Lutein and Zeaxanthin prevent damage to retinas in particular.

These carotenoids can also slow down the progression of age -related macular degeneration. The American Optometric Association recommends a daily amount of 10 mg Lutein and 2 mg Zeaxanthin. While you find lutein and zeaxanthin in supplementary form, there is a bottle on the more expensive side. You may find it better to eat more fruits and vegetables.

Food with lutein and zeaxanthin

– kale
– spinach
– Peas
– broccoli
– orange juice
– Red pepper
– honeydew melons
– grapes

What to consider

Most vitamins and nutritional supplements are generally considered safe if people are safe to nutrients that their body needs naturally. You should always speak to your doctor before starting nutritional supplements. Some vitamins and nutritional supplements can interact with various drugs. Inquire with your doctor or pharmacist before taking new vitamins or nutritional supplements in connection with certain medication. Especially if you pregnant or breastfeed, contact a medical provider first. Your doctor should surely lead you to the best vitamins and nutritional supplements for eye health and the correct doses.

Tips for eye health

In addition to the best vitamins and nutritional supplements for eye health, there are other ways of protecting your eyes and keeping your visibility:

• Wear sunglasses: Sunglasses block harmful UV light and reduce the risk of cataracts, eye cancer and sunburn.
• Screens breaks: The American Optometric Association recommends the 20-20-20 rule, in which you look away from your screen every 20 minutes from your screen.
• Physical activity: The American Academy of Ophthalmology reported on a study in which a correlation between movement and eye damage prevention was determined, even though further studies are required.
• Avoid smoking: Smoking cigarettes can lead to eye diseases that, according to the Food and Drug Administration, lead to loss and blindness of visual losses.
• Get regular eye examinations: Even if you have a perfect view, it is important to regularly get an eye exam in order to catch potential problems early. How often you should receive an eye examination depends on your age. For example, people between the ages of 20 and 39 should receive an eye examination every five years, while those aged 65 and over should receive every one to two years.
• Remove your make -up: Always remove your make -up before going to bed to prevent eye irritation and inflammation.

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