You’ve probably heard people (possibly your mom) tell you, “Eat your carrots – they are good for your eyes.”
You might have also noticed lots of advertisements in magazines, social media, and the internet suggesting how nutritional supplements are crucial for healthy eyes.
What are these supplements? Do they really improve your vision?
Eye health supplements are basically nutritional products that contain minerals, vitamins, and other nutrients that are beneficial for maintaining a good vision and healthy eyes.
Important Supplements for Healthy Eyes
The following supplements have shown to be beneficial for people with poor vision.
1. Vitamin C
According to the American Optometric Association, vitamin C reduces the risk of getting cataracts. Moreover, the combination of vitamin C and vitamin E slows the progression of cataracts.
2. Omega-3 Fatty Acids
Sadly, most American diets do not contain enough of these fatty acids.
The photoreceptor cells of your retina contain a significant amount of omega-3 fatty acids. In fact, it is believed that this supplement helps in the development, regeneration, and repair of the retinal cells.
Moreover, several studies have proven that including omega-3 in your diet will reduce the risk of Age-Related Macular Degeneration (AMD).
Low levels of omega-3 are also associated with retinopathy (retinal damage disease) and dry eye syndrome.
3. Vitamin B1 (Thiamine)
For healthy eyes, you’ll need vitamin B1 in your diet.
Known as the “anti-stress” B vitamin, this supplement will reduce inflammation as well as prevent uveitis which can lead to blindness if not treated properly.
Moreover, if B1 is used with other vitamins, it can be effective in reducing the risk of getting cataracts.
Zinc is also found naturally in the eyes. This mineral is a strong antioxidant that protects the eyes from cell damage.
It’s, therefore, an essential eye health supplement.
However, when you take zinc, the absorption of copper in the body is lessened. It’s usually recommended that you take your zinc supplements with copper supplements for the best health results.
5. Zeaxanthin and Lutein
Zeaxanthin and Lutein are carotenoids – pigments found your retina as well as plants.
By supplementing these pigments, you’ll be increasing the destiny of your retina and this will boost your vision. These pigments will also help in preventing ultraviolet light and high-energy blue light to your eyes.
Do You Really Need Supplements for Healthy Eyes?
Diet should always be your number one source of minerals and vitamins. However, high doses of eye nutrients cannot be obtained on diet alone – you’ll need some eye health supplements.
In addition to the supplements, you’ll also need to do the following things to promote proper eye health:
- Eat lots of fresh, green leafy veggies. When your mother told you to eat your vegetables, she knew the benefits. Dark green leafy veggies, like kale, are carotenoid-rich and will improve your vision.
- Check your blood sugar levels. High sugar levels can pull in the fluids in your eye lens and this will affect your eyes’ ability to focus.
- Check your blood pressure. A high BP can damage the minuscule blood vessels of your retina and obstruct blood flow in the eyes.
- Quit smoking. One of the negative effects of cigarette smoking is poor vision. To keep your eyes healthy. It’ll be wise to stop smoking.
- Use a humidifier if the air in your house is dry. Depending on where you live, you may use it seasonally or all year round. Humidifiers will help keep your eyes moist.
- Regularly use cucumbers, cold compresses dampened black or green tea bags on your eyes, especially when you have sore eyes.
- Avoid dusty or dirty environments, especially at home. Change the filters of your air conditioner and furnace regularly.
- Drink a lot of water. Eight glasses should be enough.
- Use correct lenses. This is one of the most common causes of poor eyesight. Get your lenses from a credible and reliable source like com.
The human eyes are our contact with the environment. You wouldn’t want to lose touch with what’s around you, would you?
For healthy eyes, you may want to hedge your bets on eye health supplementation alongside a proper diet. But check with your eye doctor first.