Vitamins and Supplements You Need for Peak Eye Health

 Did you know your diet is one of the most important factors in determining your eye health? The reality is that you're likely consuming all the vitamins you need through the foods you eat. However, whether because of dietary limitations or nutrient deficiencies, your doctor may decide you need extra help. Vitamin supplements effectively ensure you get the essential nutrients needed to keep your eyes healthy.

Note that nothing replaces the need for regular eye exams. That said, these are the vitamins and nutrients you need plenty of to ensure your eyes are as healthy as possible.

The best vitamins and supplements for eye health

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. You can find vitamin A in foods such as salmon, broccoli, eggs, carrots, and fortified breakfast cereals.

You have probably heard of the magic of carrots. Yes, it's true: Carrots are great for your eyes. Carrots (and other vividly colored fruits and vegetables) are high in beta-carotene, which is a compound that your body uses to make vitamin A. Beta-carotene is also available in a supplement form, although it isn't as common as vitamin A and is often more expensive.

Foods with vitamin A

- Salmon
- Broccoli
- Carrots
- Eggs
- Fortified breakfast cereals

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.

Vitamin C, another antioxidant, has more properties that help regeneration. Vitamin E can only help to protect the cells already there. However, vitamin E can slow the progression of age-related macular degeneration. The American Optometric Association recommends 400 IU of vitamin E a day.

Foods with vitamin E

- Sunflower seeds
- Almonds
- Peanuts
- Collared greens
- Red bell peppers
- Mangoes
- Avocados

Zinc

Zinc is found in almost all multivitamins because it is such an essential nutrient to the body. It is used to boost the immune system and help the body heal from wounds quickly. Zinc also aids in eye health.

Zinc helps vitamin A create melanin (a pigment that protects the eyes) and may shield the eyes from age-related macular degeneration. The American Optometric Association recommends 40 to 80 mg a day to slow the progression.

Foods with zinc

- Meat
- Shellfish
- Chickpeas
- Lentils
- Pumpkin seeds
- Cashews
- Almonds
- Eggs
- Cheese
- Milk

Lutein and zeaxanthin

Lutein and zeaxanthin are known to be important to our eyes. Lutein and zeaxanthin are carotenoids found in red and yellowish fruits and vegetables, as these compounds give the produce their vibrant colors. Carotenoids, also powerful antioxidants, are vital to eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, specifically, have been found to prevent damage to retinas.

These carotenoids can also slow the progression of age-related macular degeneration. The American Optometric Association recommends a daily amount of 10 mg of lutein and 2 mg of zeaxanthin. While you can find lutein and zeaxanthin in supplement form, one bottle is on the pricier side. You may find it better, easier, and more affordable to just eat more fruits and vegetables.

Foods with lutein and zeaxanthin

 Kale
- Spinach
- Peas
- Broccoli
- Orange juice
- Red peppers
- Honeydew melons
- Grapes

Vitamins and supplements found in foods

Vitamin/Supplement	Foods
Vitamin A	salmon, broccoli, eggs, carrots and fortified breakfast cereals
Vitamin C	kale, broccoli, oranges, lemons, strawberries, and Brussels sprouts
Omega-3s	tuna, salmon, herring, mackerel, chia seeds, flaxseed and walnuts
Vitamin E	sunflower seeds, almonds, peanuts, collared greens, red bell peppers, mangoes and avocados
Zinc	meat, shellfish, chickpeas, lentils, pumpkin seeds, cashews, almonds, eggs, cheese and milk
	Eye health tips In addition to the best vitamins and supplements for eye health, there are other ways you can protect your eyes and preserve your vision health: Wear sunglasses: Sunglasses block harmful UV light, decreasing your risk of cataracts, eye cancer, and sunburn. Screen breaks: The American Optometric Association recommends the 20-20-20 rule, which states that every 20 minutes, you look away from your screen at something 20 feet away for 20 seconds. Physical activity: The American Academy of Ophthalmology reported on a study that found a correlation between exercise and eye damage prevention, though more studies are needed. Avoid smoking: Smoking cigarettes can lead to eye diseases that result in vision loss and blindness, according to the Food and Drug Administration. Get regular eye exams: Even if you have perfect vision, it is important to regularly get an eye exam to catch potential issues early. How often you should get an eye exam depends on your age. For instance, people ages 20 to 39 should get an eye exam every five years, while those ages 65 and up should get an eye exam every one to two years. Remove your makeup: Before bed, always remove your makeup to prevent eye irritation and inflammation.