Do you know how you can protect your eye health for years to come? A good place to start is with your diet. If you’re wondering which vitamin helps to keep eyes healthy, there isn’t just one. Here we’ll take a look at the main eye health vitamins and nutrients you need to know about.
Vitamin A
Your ability to see depends on a complex pathway that starts with light entering your eyes and ends with your brain processing this visual information. The first part of this pathway needs Vitamin A, which is also involved in lubricating your eyes.
Vitamin A can be found in dairy products, egg yolks and liver. Precursors to vitamin A, such as beta-carotene, which the body can convert into vitamin A can be found in plants, including spinach, carrots and kale.
Vitamin C
Vitamin C contains antioxidants, which can help prevent damage to the eyes caused by free radicals. Free radicals contribute to eye conditions such as cataracts and age-related macular degeneration.
Vitamin C can be found in a range of fruits and vegetables, including oranges, guavas, strawberries, kiwis, broccoli, bell peppers and kale.
Omega-3 fatty acids
High levels of omega-3 fatty acids can be found in the retina and are vital for healthy vision and maintaining the tear film that lubricates the eyes.
Omega-3 fatty acids are found in oily fish but vegetarians can take a supplement containing omega-3 fatty acids sourced from microalgae.
Carotenoids
The most important carotenoids for your eyes are:
- lutein and zeaxanthin; these build up in the eyes and brain and protect against damage caused by oxidative stress and eye strain due to too much screen time
- beta-carotene; as mentioned earlier this is a precursor to vitamin A which is vital for healthy eyes.
Lutein and zeaxanthin can be found in spinach, kale, pistachios, parsley and peas. Beta-carotene can also be found in spinach and kale, as well as carrots, sweet potatoes and apricots.
An eye-friendly diet
You may find that your diet already contains many of the foods that contain eye health vitamins and nutrients. However, if you think you’ll struggle to get enough of these nutrients in your diet, you can ask our in house experts for advice on which eye health supplements will help to preserve good vision.
With your diet taken care of, it’s still important to keep up with your regular eye tests to ensure any vision problems can be detected and resolved as soon as possible. Why not book your eye appointment at Orb Optical, your opticians in central London, today for National Eye Health Week?
