Best Vitamins and Supplements for Eye Health | Global News Avenue

In addition to eating healthy foods, vitamins and supplements can help with overall health, hair growth, and good vision. Whether you have vision problems or stare at a computer screen all day, here are the best vitamins and supplements for healthy eyes, and more Habits that are bad for your eyes avoid.

Vitamins may be very suitable eye health These ingredients are already found in the foods you regularly eat (like broccoli, salmon, and carrots), but you can also use supplements to fill existing gaps.

Remember, you should consult your doctor before taking any medication. Your eye doctor can also provide insight into your eye health during regular exams. Eye examinationso make sure you put it on your calendar.

Read on to learn which vitamins and supplements are most important for maintaining eye health and where to find them.

The Best Vitamins and Supplements for Eye Health

In addition to eating a balanced diet, here are the best vitamins and supplements for your eyes. Fortunately, you can buy most of these supplements for less than $10.

Vitamin A

Vitamin A Support your vision, immune systemheart, lungs and overall growth and development. Specifically, Vitamin A helps When the vitamin creates pigments in the retina, you see the full spectrum. It also prevents dry eyes. You can find vitamin A in foods like salmon, broccoli, eggs, carrots, and fortified breakfast cereals.

You may have heard of the magic power 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, a compound the body uses to make vitamin A. beta-carotene There is also supplement form, but it is less common than vitamin A and is usually more expensive.

Foods containing vitamin A

– salmon
– broccoli
– carrot
– egg
-Fortified breakfast cereal

Vitamin C

Vitamin C is like sunscreen for your eyes: it helps protect your eyes from UV damage. The more time you spend outdoors and in the sun, risk of damage. according to American Academy of Ophthalmologyprolonged exposure to the sun can cause irreversible damage. Vitamin C May also reduce your risk cataracta disease that causes clouding of the lens of the eye.

Although a recent research Studies have found that vitamin C supplementation is effective in patients with vitamin C deficiency, but more research is needed to truly understand the relationship between vitamin C and reduced cataract risk. In addition to getting enough vitamin C, avoid using sunbeds if you are outdoors. Wear sunglasses and a hat to protect your eyes.

Foods containing vitamin C

– kale
– broccoli
– orange
– lemon
– strawberry
– Brussels sprouts

Omega-3s

Optometrists regularly advise patients to take omega-3sif patients don’t get enough of these fatty acids in their diet, try supplements. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel or herring, as well as in some nuts and seeds.

this American Optometric Association Pointed to omega-3 as a nutrient that may slow the progression of age-related macular degeneration. Research also finds they can help prevent dry eye syndrome. These nutrients have anti-inflammatory properties and are effective in both conditions.

Foods containing omega-3

– tuna
– salmon
– Herring
– mackerel
– Chia seeds
– Flaxseed
– Walnut

Read more: best multivitamins

Vitamin E

Another powerful antioxidant, Vitamin E Essential for all our cells and cellular functions. It helps protect our bodies from cancer-causing free radicals and plays an important role in vision. Research Research shows that vitamin E can help protect the retina from free radicals, which can cause eye disease.

Vitamin C is another antioxidant with additional properties that aid in regeneration. Vitamin E can only help protect existing cells. But vitamin E can slow the progression of age-related macular degeneration. this American Optometric Association The recommended daily intake of vitamin E is 400 IU.

Foods containing vitamin E

– sunflower seeds
– almond
– peanut
– Collar green
– red bell pepper
– mango
– avocado

zinc

Zinc is present in almost all multivitamins because it is such a essential nutrients to the body. it is used for strengthen immune system And help the body heal wounds quickly. Zinc also helps with eye health.

zinc Vitamin A helps produce melanin, a pigment that protects the eyes, and may protect the eyes from age-related macular degeneration. this American Optometric Association 40 to 80 mg per day is recommended to slow progression.

zinc-containing foods

– Meat
– Shellfish
– Chickpeas
– Lentils
– Pumpkin seeds
– cashew
– almond
– egg
– cheese
– milk

Read more: The best zinc supplements

Lutein and Zeaxanthin

Lutein and Zeaxanthin They 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 products their bright colors. carotenoidsAlso a powerful antioxidant, essential for eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, in particular, have been found to Prevent retinal damage.

These carotenoids may also slow the progression of age-related macular degeneration. this American Optometric Association The recommended daily intake is 10 mg of lutein and 2 mg of zeaxanthin. While you can find lutein and zeaxanthin in supplement form, one bottle is enough On the pricier side. You may find that it’s better, easier, and more affordable to eat more fruits and vegetables.

Foods containing lutein and zeaxanthin

– Kale
– spinach
– peas
– broccoli
– Orange juice
– red pepper
– Honeydew melon
– Grape

What to consider

Most vitamins and supplements are generally considered safe for people to take because they are nutrients your body naturally needs. You should consult your doctor before starting any supplements. Some vitamins and supplements can Interacts with various drugs. Talk to your doctor or pharmacist before taking any new vitamins or supplements with certain medications. Especially if you are pregnant or breastfeeding, talk to your healthcare provider first. Your doctor should be able to safely guide you in choosing the best vitamins and supplements for eye health and the correct dosage.

Eye Health Tips

In addition to the best vitamins and supplements for eye health, here are other ways to protect your eyes and Protect your vision health:

• Wear sunglasses: Sunglasses block harmful UV rays and reduce the risk of cataracts, eye cancer and sunburn.
• Screen interruption: Recommended by the American Optometric Association 20-20-20 rulewhich states that every 20 minutes, you look away from the screen and look at an object 20 feet away for 20 seconds.
• Physical activity: The American Academy of Ophthalmology reported research findings There is a correlation between exercise and eye injury prevention, although more research is needed.
• Avoid smoking: Smoking is okay cause eye disease According to the U.S. Food and Drug Administration, this can lead to vision loss and blindness.
• Get regular eye exams: Even if you have perfect vision, it’s important to get regular eye exams to detect potential problems early. How often should you have an eye exam depends on your age. For example, people ages 20 to 39 should have an eye exam every five years, while people 65 and older should have an eye exam every one to two years.
• Makeup remover: Be sure to remove makeup before going to bed to prevent Eye irritation and inflammation.

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