Nine Foods and Supplements for Eyesight Improvement
Chances are, you or one of your family members may develop cataracts or macular degeneration. Changing your diet can protect your eyes from these diseases and can even improve your vision.
Studies have shown that the nine foods and supplements listed below can help you avoid eye health problems. As always, talk to a health professional before taking supplements, especially if you are pregnant. Likewise, your doctor will need to know what other supplements or medications you’re taking to prevent any interactions that may occur.
1. Lutein and Zeaxanthin
Both lutein and the related compound of zeaxanthin are crucial for good vision. Both are part of the carotenoid family. They can be found in leafy green vegetables such as spinach, broccoli, kale, and brussel sprouts.
That said, you’d have to eat a lot of spinach to get enough lutein to make a difference! Consequently, many eye professionals recommend taking an eye care supplement formula containing 10 mg of lutein. This is the recommended dose to prevent vision loss. For individuals who already have macular degeneration, doctors recommend taking 20 to 40 mg. This has been shown to reduce its progression by up to 25%.
If you’ve read anything about health in the last ten years, then you’ve heard of antioxidants. Antioxidants protect cells, including cells in the eye, associated with vision loss. Studies show that taking antioxidants reduces vision loss and cataracts. This is true even for people at high risk for eye disease. Zinc is a powerful antioxidant that protects your eyes from light damage. Furthermore, it can also slow the effects of macular degeneration.
Antioxidants can be found in most multivitamins that contain:
- Vitamin C - 500 mg or more
- Vitamin E - 400 IU
- Beta-carotene - 15 mg
- Zinc - 80 mg
3. Bilberry and Blackcurrant
These amazing berries have antioxidant properties. Both bilberry and blackcurrant offer extraordinary support to eye health, so they deserve their own category.
These berries help:
- Protect the retina and lens
- Reduce cataract risk
- Improve blood supply to the eyes
4. Omega-3 Fatty Acids
Fish oils, also known as Omega-3 fatty acids, are good for the eyes by protecting cell membranes. Adding 2000-3000 mg of fish oil to your daily supplement routine will help you maintain good vision.
The trace mineral selenium aids in eyesight improvement in many ways. Selenium supports general eye health. It may also prevent cataract formation and macular degeneration, as well as reduce dry eye symptoms.
Although you may take selenium as a supplement, it is also easy to add to your diet by eating the following foods.
- Seafood including: Fish, herring, lobster, oysters, shrimp, and tuna
- Meat including: bacon, beef, chicken, ham, lamb, liver, and veal
- Nuts and seeds including: brazil nuts and sesame seeds
- Whole grains including: brown rice, oats, and wheat germ
- Fruits and vegetables including: broccoli, garlic, mushrooms, and red grapes
You should know, however, that too much selenium can be quite bad for your health. Talk to your doctor about what daily dosage is safe for you. Doses will differ depending on your age, sex, and if you are pregnant.
Taurine, an important amino acid for eye health, is found in the cells, muscles, and tissues of the eye. Getting enough taurine in the diet is easy for those that eat the daily recommended amount of meat and seafood.
According to the Mayo Clinic, it is recommended that you take less than 3,000 mg per day of Taurine.
Euphrasia, also known as Eyebright, is an herb known to help with eye strain. Eye strain includes symptoms such as:
- Eye pain
- Blurry vision
- Double vision
These symptoms often occur after close-up work like using the computer or reading. If you have these symptoms, then euphrasia may help. You can buy euphrasia in both capsule and extract forms.
It is rarely recommended to put Euphrasia directly into your eye. Consult your doctor before taking this, or any supplement, especially if you are pregnant.
8. Vitamin B2
Vitamin B2, also known as riboflavin, is great for eye care. Studies show that the eyes need B2 for normal vision. Additionally, B2 may be helpful in preventing cataracts. Add riboflavin to your diet by eating:
- Brewer’s yeast
- Fortified flour and cereals
- Milk, yogurt, and eggs
- Broccoli, brussel sprouts, mushrooms, and spinach
- Organ meats
- Whole grains, wild rice, and wheat germ
Yumberry doesn’t just sound delicious, it’s also good for you!
Yumberry is a pigment found in fruit and flower petals. Known as Oligomeric Proanthocyanidins (OPC), the body does not produce this antioxidant. You must get these water-soluble pigments by eating foods with OPC, such as blueberries, grapes, unsweetened baking chocolate and hazelnuts.
In conclusion, eating the foods and supplements on this list can contribute to eyesight improvement. This is especially true for those already wearing glasses or contacts.
Try including these foods and supplements in your diet and enjoy better eye health! But always be sure to take the recommended dosage.