Top 10 Nutrients for Optimal Eye Health

In this blog, learn about the rising epidemic of eye diseases and know these 10 essential nutrients for your eyes!

Have you observed the increasing number of kids with spectacles? Once an elderly thing, glasses are now a common accessory. Children as young as 3 years see the world through their glass frames. And by the time they cross their teenage almost every kid gets a glass.

Diseases of the eyes are on a high rise!

There is a dramatic increase in diabetes retinopathy – 89% in the last 12 years. It is a major contributor to blindness. Age-related macular degeneration has increased by 25%.  In addition, Cataract issues have also gone up by 19% and glaucoma by 22%.

India is also approaching the new epidemic of dry-eye disease.

Dry eye is a condition in which the eyes fail to produce enough tears. This affects the patient’s vision and quality of life. This emerging epidemic can further burden the already increasing instances of anxiety and depression.

What could be the reason for these degenerative changes in eyes?

Firstly, the increased screen hours are stressing our eyes.

Secondly, increased exposure to dust, dirt and polluting chemicals are also making things worse.

Thirdly, the steady decline in the time of sleep and rest, is also affecting the eyes! 

More than ever, the eyes need an extra bit of care now. 

That’s wht, people need to know more about eye care.

Be it protective shields, healthy diet or good sleep. Caring for the eyes is essential. If you look carefully, most eye diseases are rooted in deficiency of diet and sleep!

Hence, you should be cautious to add these special nutrients for your eyes. Awareness and action are the two main steps to stop this new epidemic of eye diseases.

10 best nutrients for your eyes

1. Vitamin A

This Vitamin is synonymous to eye health. Deficiency of vitamin A can lead to night blindness.  In a person suffering from deficiency of Vitamin A, the eyes produce too little moisture. This results in tear duct dryness.

This can lead to irreversible blindness and night blindness.

Vitamin A helps in maintaining a clear cornea. It protects the light-sensitive area of the eyes. This Vitamin is also a component of rhodopsin. A protein in the eye that activates night vision.

A diet rich in Vitamin A also reduces the risk of cataracts and age-related macular degeneration. Therefore, you must add foods like carrot, broccoli, leafy vegetables, pumpkin, squash are rich in vitamin A.

2. Vitamin C 

Deficiency of vitamin C can cause Glaucoma. Scientific studies also suggest vitamin C may lower the risk of developing cataracts.  It can slow down age-related macular degeneration and visual acuity loss.

Vitamin C is a powerful antioxidant that protects the eyes against damaging free radicals. It also helps in making collagen and preventing other kinds of eye damages. Vitamin C is found in citrus fruits, lemon, oranges, papaya, berries, pineapple, guava etc.

3. Omega 3 fatty acid 

This nutrient acts as a lubricating agent to eyes. Omega 3 fatty acids deficiency causes dry eye syndrome. This nutrient plays a vital role in maintaining the healthy function of the retina. 

Regular intake of omega 3 fatty acids seems to lower the risk of macular degeneration. Macular degeneration is the main cause of vision loss in older adults. Adding fish oil or Omega 3 capsules ensures this nutrient.

Also Read: Omega 3 fatty acids: Fish oil vs capsules

4. Zinc 

Zinc constitute retinal enzymes which promote good eye vision. Thus, adding zinc to the diet helps maintain the health of the retina, cell membranes and protein structure.

Zinc plays a role in producing melanin. Melanin is a pigment that protects the eyes from ultraviolet (UV) light. Zinc also reduces visual acuity loss by 19% and helps in slowing down macular degeneration. 

Best sources of zinc are – oyster, red meat, poultry, pumpkin seeds and sesame seeds

5. Vitamin E

Vitamin E promotes the development of retinal tissues. It helps to neutralize free radicals causing cataract. Vitamin E is a great antioxidant agent against cataracts and macular degeneration. 

It is a potent antioxidant that protects your eye cells from damage by free radicals. This vitamin is abundantly found in nuts, like almonds, peanuts, olives and green leafy vegetables.

6. Lutein and Zeaxanthin

Lutein and Zeaxanthin are two carotenoids that help secure eye health. These nutrients constitute the retinal region and protect the retina from harmful blue rays. 

Lutein also beneficial to solve problem-related to cataract

7. Niacin 

Research says Niacin is the main constituent that converts food consumed to energy. It is a powerful antioxidant that helps protect eye vision. Glaucoma a condition leading to damage of optic nerve treated through Niacin intake.

Fish, mushroom, peanut and legumes are rich in niacin.

8. Riboflavin 

It is a powerful antioxidant that strengthens eyesight. Riboflavin reduces oxidative stress in the eyes. Studies say that it can reduce the risk of cataract by 31-51%. 

Food that includes Riboflavin are oats, milk, yoghurt, red meat and fortified cereals.

9. Vitamin B6, B9 and B12

Scientists have found answers to many eye problems in B vitamin nutrients. Vitamin B6, B9 and B12 particularly impact eye health and increase eye vision. They lower the level of homocysteine, a protein associated with the cause of inflammation in the body. 

Grab the Green soybeans, lentils, starchy vegetable fruits and fish for these vitamins.

10. Thiamine 

Thiamine is another nutrient that helps cell function. It lowers the risk of cataracts and diabetic retinopathy. Foods like fish, cereals, pasta, bread and whole grains are rich in thiamine.

Ayurvedic Doctor recommends these nutrients for your eyes!

Researchers say nutrients, halt or slow down eye conditions. Ayurvedic doctors recommend to obtain these essential nutrients for your eyes directly from food.

However, if you are missing out on the daily potion, then you can opt for supplements to support.

In addition to that, it is very important to ensure adequate rest time to your eyes. Blink them often and take frequent breaks from your computer screen. Look at the distant sky and focus on the greens near you. These natural colours soothes your eyes and releases the tension in them.

Apart from these, make sure to wear eye gears when stepping out in the sun. Clean your lenses and glasses before putting them. Donot rub your eyes and do not go experimental with styling of your eyes.

Take good care of them and they will show you the beauty around!