By 2050, the number of people in the United States with vision problems or blindness is expected to reach 8 million, which is more than double what it is right now. It’s important to understand that the human eyes are one of the most vital parts of human body.
It’s essential to protect them from vision impairing ailments such as glaucoma, dry eyes, cataracts, and macular degeneration.
Important Nutrition Tips for Healthy Eyes and Good Vision
One of the most effective ways to do this is by making certain your body is getting the necessary intake of minerals, vitamins, and nutrients that are vital to the eyes health.
It’s also important that you visit an eye doctor that provides full vision services at least once a year.
Here are some of the most important vitamins, minerals, and nutrients that play a significant role in maintaining good vision and healthy eyes.
Dark Green and Leafy Vegetables
Many studies have shown that zeaxanthin and lutein are very important to the health of the human eye. Lutein and zeaxanthin are carotenoid pigments found in green and leafy vegetables such as spinach and kale.
They are also found in other vegetables such as broccoli, collard greens, and green leafy lettuce. These two macular pigments help in preventing age-related macular degeneration.
They do this by protecting the retina against dangerous ultraviolet rays, as well as high energy visible light.
These carotenoid pigments might also help prevent cataracts at a later stage in life.
Omega-3 fatty acids are essential in protecting human eyes.
The fatty acids are mainly found in fatty fish like sardines, salmon, mackerel, and tuna, and have a variety of health benefits including those for the human eye.
In fact, research has shown that omega-3 fatty acids, such as from fish oil supplements, are an excellent source to help protect against dry-eye and macular degeneration.
You should consider adding fish to your meal plan at least twice a week.
Learn More: Chia vs Flax
Wheat germ is an essential antioxidant that acts as a primary source of Vitamin E.
Vitamin E protects your eyes from free radical harm or damage. This means it relieves the retina cells from oxidative stress which leads to eye-related diseases and deterioration.
Studies also show that Vitamin E may assist in maintaining the health of the eyes by lowering the risk of macular degeneration and cataracts ailments.
Vitamin A is another essential nutrient that helps ensure good vision and the health of the human eye. In fact, it is a vital vitamin needed for the production of rhodopsin, necessary for the correct functioning of the retina.
The vitamin also helps in preventing macular degeneration, cataracts, and even dry eyes.
Carrots or beta-carotene are the primary sources of vitamin A. Other sources include milk, eggs, sweet potatoes, liver, and butter.
Vitamin C is also known as ascorbic acid. It’s an antioxidant found abundantly in green and leafy vegetables and fruits.
The primary sources include oranges, grapes, strawberries, broccoli, kale, green peas, cantaloupe, and red or green sweet peppers among others.
Vitamin C protects and maintains healthy eyes by lowering the progression of macular degeneration and cataracts diseases.
Vitamin B is also very important for maintaining healthy eyes and proper vision.
Particularly, vitamin B-12 which is also called cobalamin. This vitamin is the best for ensuring the proper and accurate functioning of the optic sensory nerves.
If your body is deficient in this nutrient, it can lead to a poor or decreased eyesight, and optic neuropathy. In addition to controlling the optic nerves, vitamin B also helps with blood circulation, especially around the eyes.
Taking vitamin B on a daily basis reduces the chance of getting cortical cataracts or glaucoma.
Incorporating folic acid with vitamin B-12 cuts down the risk of getting macular degeneration.
Some of the natural sources of Vitamin B-12 include mussels, crab, oysters, turkey, chicken, shellfish, fortified soy and cereals, and fishes such as trout, herring, and others.
Zinc is one of the primary metals responsible for maintaining proper functioning of the human eye.
Most doctors agree that an appropriate intake of zinc is necessary to ensure maximum eye health. The macula part of the eyes, which include the choroid and the retina, has a high concentration of zinc compared to any other part of the eye.
Zinc is involved in the conversion of beta-carotene, mainly found in green and leafy vegetables, into vitamin A, which lowers the risk of night blindness.
When you combine zinc with Vitamin C and E, it may also slow down the early development of eye diseases such as macular degeneration, particularly among the elderly.
Some of the natural sources of zinc include lobster, eggs, mixed nuts, beans, shrimps, garlic, spinach, dark chocolate, and brown rice.
See Also: Zinc Rich Foods
Selenium is another antioxidant that helps in fighting diseases or infections in the human body.
The mineral is mostly known for preventing free radical harm and damage to the macula part of the eye and lens.
Therefore, low concentrations of selenium in your body can increase the chance of developing eye impairing ailments like cataracts or macular degeneration.
Good sources of selenium include red meat, oats, onions, crab, shrimp and brown rice.
Chromium is a vital mineral that helps reduce or relieve intraocular pressure; a problem that is becoming more common due to the strain on the eyes from staring at computer monitors for extended periods of time.
Food rich in chromium can improve vision by reducing stress on the ocular muscles.
Primary sources or chromium include romaine lettuce, onions, molasses, wheat germ, green beans, and bran cereals.
Can-C Eye Drops
Can-C eye drops contain N-acetylcarnosine (NAC), a natural anti-oxidant nutrient which is efficient at reducing the free radical damage that speeds up aging of the body and development of cataracts.
NAC is also a very resilient type of carnosine, which makes it very effective in protecting eye lens proteins against free radical harm.
The eye drops also reverse the glycation process, cutting down the risk of cataracts.
A well-balanced diet is vital for maintaining good vision and maximum eye health.
Eating food containing the vitamins, minerals, and other essential nutrients mentioned above will help prevent or reduce vision problems and eye diseases.
It will also ensure your eyes function properly. It is also important to make sure to visit an eye doctor if you experience any problems with your eyes so you can detect any issues going on early, and get treatment to prevent further problems or damage to the eye.