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Natural Nutrition for Eye Health

As one of the most important organs, eye health clearly needs to be prioritized. However, as we get older, the condition of vision also deteriorates. In fact, there are many ways to delay or slow down the decline in vision function.

Caring for eye health can be done from outside or inside. External care, for example using eye cream, wearing protective glasses, or doing routine eye examinations. From the inside, you need to meet the nutritional needs that are good for eye health through the foods you consume daily.

Nutrition For Eye Health


Certain nutrients help maintain eye function, protect your eyes from harmful light, and reduce the development of age-related degenerative diseases. Here are six nutrients that are good for your eyes.

1. Vitamin A

Vitamin A deficiency is one of the most common causes of blindness in the world. This vitamin is essential for maintaining the light-sensing cells of your eyes, also known as photoreceptors.

Not getting enough vitamin A can result in night blindness, dry eyes, or even a more serious condition, depending on the severity.

Vitamin A can be found in foods of animal origin, including liver, egg yolks and dairy products. You can also get vitamin A from an antioxidant plant compound called provitamin A carotene, which is found in high amounts in some fruits and vegetables.

Provitamin A carotenoids provide about 30 percent of your daily vitamin A requirement. The most efficient is beta-carotene, which is found in high amounts in kale, spinach and carrots.

2. Lutein and zeaxanthin

Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments (small, round areas located at the back of the retina). To the eyes, these two antioxidants act as natural sunscreens. They also play a central role in protecting the eyes from harmful blue light.

One observational study was conducted on middle-aged adults and older who took 6 mg of lutein and / or zeaxanthin per day. As a result, this habit significantly reduces the risk of AMD (age-related macular degeneration) or decreased central vision.

The researchers also found that people who regularly consumed high levels of lutein and zeaxanthin had a 43 percent lower risk of developing macular degeneration.

Lutein and zeaxanthin are usually present together in food. For example in spinach, kale, parsley, pistachios, green beans, egg yolks, and sweet corn.

3. Omega-3 fatty acids

The long-chain omega-3 fatty acids, EPA and DHA, are important for eye health. DHA is found in high amounts in your retina, which keeps your eyes functioning. DHA is also important for brain and eye development during infancy. Because of this, a DHA deficiency can damage vision, especially in children.

Omega-3 supplements are also beneficial for those suffering from dry eye disease. One study was conducted on patients with dry eyes. As a result, taking EPA and DHA supplements every day for three months significantly reduced dry eye symptoms by increasing the formation of tear fluid. The best food sources of EPA and DHA are oily fish.

4. Vitamin C

Vitamin C contains many important antioxidants for the eyes. Vitamin C concentrations were found to be higher in the aqueous humor of the eye than in other body fluids. Aqueous humor is the fluid that fills the outer part of your eye.

The level of vitamin C in the aqueous humor is directly proportional to your food intake. In other words, you can increase the concentration by taking supplements or foods rich in vitamin C.

High amounts of vitamin C are found in fruits and vegetables, such as peppers, oranges, guava, kale, and broccoli.

5. Vitamin E

Vitamin E is a group of antioxidants that protect fatty acids from harmful oxidation. Since your retina has a high concentration of fatty acids, adequate intake of vitamin E is important for optimal eye health.

One analysis showed that taking more than 7 mg of vitamin E daily reduced the risk of age-related cataracts by 6 percent. The best food sources of vitamin E include almonds, sunflower seeds, and vegetable oils like flaxseed oil.

6. Zinc

Your eyes contain high levels of zinc. This mineral is also involved in the formation of visual pigments in your retina. For that reason, zinc deficiency can lead to night blindness.

In one study, older adults with early macular degeneration were given zinc supplements. As a result, macular degeneration slows down. They also maintain better visual acuity. Even so, further studies are still needed. Natural food sources of zinc include oysters, meat, pumpkin seeds, and peanuts.

Disorders of eye health will greatly affect the quality of life of the sufferer. Therefore, take care of your eye condition with the six nutrients above. Also balance it with healthy habits for the eyes, such as getting enough sleep, not staring at a laptop or cellphone screen for too long, and not watching television too closely. And what is no less important is to do regular checks at an eye doctor to monitor the health of your eyes.

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