The best vitamins, mineral elements and fatty acid for eye health
Vitamin A
Vitamin A supports your vision, immune system, heart, lungs and overall growth and development. Specifically, vitamin A helps you see a full spectrum of light, as the vitamin produces pigments in the retina. It can also keep your eyes from drying out.
Foods with vitamin A
- Salmon
- Broccoli
- Carrots
- Eggs
- Fortified breakfast cereals
Vitamin C
Vitamin C is like sunscreen for your eyes: It helps protect them from UV damage. The more time you spend outside and under the sun, the greater the risk for damage. According to the American Academy of Ophthalmology, too long in the sun can cause irreversible damage. Vitamin C can also lower your risk of cataracts, a disease that causes the lens of your eyes to become cloudy.
Foods with vitamin C
- Kale
- Broccoli
- Oranges
- Lemons
- Strawberries
- Brussels sprouts
Omega-3s
Optometrists regularly recommend their patients consume omega-3s, and if a patient isn't getting enough of these fatty acids in their diet, try a supplement. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel or herring and some nuts and seeds.
Foods with omega-3s
- Tuna
- Salmon
- Herring
- Mackerel
- Chia seeds
- Flaxseed
- Walnuts
Vitamin E
Another powerful antioxidant, vitamin E is vital to all our cells and cell functions. It helps to protect our bodies from cancer-causing free radicals and plays an important role in vision. Studies have shown that vitamin E can help protect the retinas from free radicals that can cause eye disease.
Foods with vitamin E
- Sunflower seeds
- Almonds
- Peanuts
- Collared greens
- Red bell peppers
- Mangoes
- Avocados
Zinc
Zinc helps vitamin A create melanin (a pigment that protects the eyes) and may shield the eyes from age-related macular degeneration.
Foods with zinc
- Meat
- Shellfish
- Chickpeas
- Lentils
- Pumpkin seeds
- Cashews
- Almonds
- Eggs
- Cheese
- Milk
Source:CNET