Top 5 Nutrients for Good Vision
Good vision is important, especially as we age.
So, whether you’re a diabetic or simply want to take good care of your healthy eyesight over time, adding a variety of healthy foods to your diet can help. But there are specific nutrients that have been clinically shown to promote healthy eyesight and good vision more than others.
Add these top 5 eye heath nutrients to your daily diet or supplement regimen to boost your vision.
1. Vitamin A
This vitamin is used in the body to support retinal function within the eyes. This is the part of the eye that reacts to light, and without enough vitamin A in your diet, you may suffer from night blindness. Prolonged deficiency of this important nutrient can result in corneal ulcers, scarring, and even vision loss. Aim to get between 2,3000 – 3,000 IU of vitamin A every day. Foods that include this nutrient include fresh orange and yellow fruits and vegetables like sweet potatoes, carrots, yellow bell peppers, cantaloupe, and other foods.
2. Vitamin C
A vitamin known for it’s antioxidant capacity, vitamin C has recently been studied at the National Eye Instutue and has been shown to support healthy eyesight, and vision. It was determined that people with age-related macular degeneration may lower their risk of this irreversible vision loss with a combination of nutrients, including vitamin C. Aim to get between 75 – 90 milligrams of this nutrient every day. Foods that are a good source of vitamin C include citrus fruits, vegetables and fresh juices.
3. Vitamin D
Recent studies have shown that women who have a higher intake of vitamin D may lower their risk of developing age-related macular degeneration. This vitamin can also help inhibit inflammation of the soft tissues in the eye that can lead to this eye condition. Since your skin synthesizes some vitamin D through sunlight, getting the recommended amounts of vitamin D can become more challenging during the winter months. Foods that offer a good source of vitamin D include eggs, fatty fish, seeds and nuts along with fortified foods. Aim to get at least 600 IUs of vitamin D every day to maintain your healthy eyes, and good vision.
This compound is a carotenoid that works to support good vision. This is the pigment that gives red fruits and vegetables their color. Found to aid in the reduction of developing the risk of macular degeneration in people over the age of 65, this nutrient has also been shown to help prevent cataracts, and other vision problems. A powerful antioxidant, its protective abilities are especially helpful for your eyes. Aim to get between 30 – 35 milligrams a day. Foods that are a good source of this antioxidant nutrient include fruits and vegetables like tomatoes, pink grapefruit, red bell peppers, watermelon and other red foods.
This mineral has been shown to support the health of the macula, a part of the retina in the eye. Zinc works along with vitamin A to create a pigment that helps protect the eyes. Studies have shown that zinc may aid in promoting better night vision, as it also protects against age-related eye diseases and macular degeneration by up to 25%. Aim to get between 8 – 11 milligrams a day. Foods that are a good source of this essential mineral include seafood like oysters and lobster, pork, and yogurt.
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