Vitamin A
Vitamin A is very important for our eyes to see at night, as it plays a role in producing certain colors for the retina. If there is not enough vitamin A in the diet, it can cause night blindness.
Vitamin A deficiency is rare in the United States, the doctor said. Bernstein. A good dietary source of the vitamin A precursor, beta-carotene, includes many colorful fruits and vegetables, he added.
Carotenoids give fruits and vegetables their yellow, orange, and red colors, and some of them can be converted in the body to vitamin A. Vitamin A is also found in most multivitamins.
Vitamin C and E
These vitamins help protect eye cells and strengthen blood vessels, which promotes overall eye health. Doctor West.
The aforementioned AREDS and AREDS 2 studies found that supplementing with 500 milligrams of vitamin C and 400 international units of vitamin E, among four other nutrient combinations, reduced the risk of progression to moderate to advanced AMD by about one. 25%, and the risk of vision loss is approximately 19%.
People with macular degeneration or a family history of eye diseases should be evaluated by an ophthalmologist to determine if they should take this supplement, says Dr. Oeste.
Eating foods rich in vitamins C and E, such as fruits, vegetables, nuts and seeds, can reduce the risk of developing cataracts and ADHD. More research is needed as supplemental forms of these vitamins have no effect on cataracts.
Riboflavin (vitamin B2)
Riboflavin is needed to help the body produce glutathione, an important antioxidant that is stored in the eyes, Dr. Lehman said. Elevated levels of riboflavin are associated with preventing the development of cataracts, he said.
Riboflavin is also useful in treating corneal conditions, says Dr. Abugo.
Breakfast cereals, yogurt, meats, nuts, cheese, eggs, and fortified mushrooms contain riboflavin. Most multivitamins contain riboflavin and deficiency is not a problem in the United States.
B vitamins (B6, B9, B12)
According to the doctor. Lyman, B vitamins may reduce the risk of retinal vascular disease, as well as uveitis, a cause of macular degeneration and blindness. The retina is a layer of cells at the back of the eye that plays an important role in sending signals to the brain.
However, more research is needed on the role of B vitamins in eye diseases. Bernstein.
B vitamins are found in a variety of foods, from eggs to meat, fish, leafy green vegetables and chickpeas, rice and bananas. Multivitamins also typically contain vitamin B. With the exception of vitamin B12, vitamin B12 deficiency is rare, except in older adults or those who have difficulty absorbing B12, says Dr. Abugo.
Omega-3 fatty acids
The retina contains anti-inflammatory omega-3 fatty acids. "They are very important for maintaining the normal structure and function of retinal photoreceptor cells," explains Dr. Bernstein. They also reduce inflammation and promote tear production, and can help relieve dry eye syndrome.
In fact, according to a review of studies published in the journal Cornea , omega-3 fatty acid supplements may prevent dry eye symptoms.
Dr. Another high-quality study of omega-3 fatty acids in dry eye syndrome, called the DREAM study, suggests that more research is needed since none of the higher-quality studies to date have confirmed these results.
However, according to nutritional studies, a Mediterranean diet that includes more omega-3 fatty acids is associated with better rates of dry eye syndrome and a reduced risk of AMD.
Good sources of omega-3 such as salmon or herring. Bernstein recommends his patients eat this fish at least twice a week.
Lutein and zeaxanthin
"Lutein and zeaxanthin are antioxidants found in the retina and can protect the eyes from damage caused by blue and ultraviolet light," said Dr. Oeste. These natural substances act like internal sunglasses on the eyes, protecting them from harmful light, the doctor added. Leman.
The AREDS 2 study found that taking 10 mg of lutein and 2 mg of zeaxanthin per day along with other nutrients was a safe and effective alternative to beta-carotene in the first AREDS study to slow the progression of AMD. A 10-year follow-up study in JAMA Ophthalmology .
Foods rich in lutein and zeaxanthin include leafy greens such as spinach, broccoli, and kale, as well as colorful foods such as corn and tangerines.
A review published in the journal Advances in Nutrition shows that lutein and zeaxanthin from dietary sources are beneficial for overall eye health, but more research is needed to determine how much and for how long these compounds should be consumed to obtain clinical benefits.