Nutrients for Eye Health
IntroductionReplenish vital nutrients for eye health as when they are depleted people tend to day problems with their eyes. “Research suggests that antioxidants and other important nutrients may reduce your risk of cataracts and macular degeneration. Specific antioxidants can have additional benefits as well; for example, vitamin A protects against blindness, and vitamin C may play a role in preventing or alleviating glaucoma. Omega-3 essential fatty acids appear to help the eye in a variety of ways, from alleviating symptoms of dry eye syndrome to guarding against macular damage.” (1) Consider these nutrients for your eye health.
Lutein and zeaxanthinThese two carotenoids are essential to have. “Lutein and zeaxanthin filter harmful high-energy blue wavelengths of light and help protect and maintain healthy cells in the eyes. Of the 600 carotenoids found in nature, only these two are deposited in high quantities in the retina (macula) of the eye.” (2) I would suggest at least 10 mg of lutein and 2 mg of zeaxanthin.
GlutathionePeople with eye health issues tend to low in this nutrient. “Glutathione and the related enzymes belong to the defense system protecting the eye against chemical and oxidative stress.” (3) The only absorbable forms of glutathione are liposomal and suppositories. I would suggest 200 mg to 500 mg at least 3 times a week or its precursor n-acetyl-cysteine daily between 800 mg to 1,200 mg. In the diet, it is found in sulfur rich foods and cruciferous vegetables.
Vitamin AThis is important not to be low in this nutrient. “If you do not get enough vitamin A, you are at increased risk for eye problems.” (4)
Vitamin CThis nutrient is very important for eye health. “Almost all cells of the body depend on it, including those of the eye, where it is concentrated in all tissues. Vitamin C also supports the health of blood vessels in the eye.” (5) I would suggest at least 3,000 mg a day. “Ascorbate accumulates in ocular tissues several times higher than in plasma, and furthermore is at a higher concentration than other water-soluble antioxidants in the ocular tissue. Ascorbate levels, as we shall see, are critical to the overall antioxidant protection of the eye.” (7)
AstaxanthinShould be an essential part of your regimen for eye health. “Dr. Mark Tso of the Wilmer Eye Institute at Johns Hopkins University (considered by most professionals to be the most prestigious ophthalmology training center in the world) has clearly demonstrated that astaxanthin is the clear winner when it comes to protecting your eyes.” (6) I would suggest between 5 mg to 10 mg a day.
BilberryBilberry extract has shown in studies to be helpful in preventing cataracts. “Bilberry’s flavonoids are known as potent antioxidants, scavenging free radicals and used for multiple age-related ocular disorders.” (8)
Alpha Lipoic AcidStudies have shown that this nutrient can also be helpful with cataracts especially in prevention. “LA can protect lens from H2O2-induced cataract. LA exerts protective effects through inhibition of lens’ epithelial cell apoptosis and activation of anti-oxidative enzymes.” (9)
ConclusionIt is important to take charge of your health and make sure your eyes are getting the proper nutrients. Your eyesight is worth fighting for. References:
- All about vision. Nutrition for healthy eyes.
- American optometric association. Lutein and zeaxanthin.
- gov. Glutathione-related enzymes and the eye.
- Medline Plus. Vitamin A.
- American optometric association. Vitamin C.
- Mercola. Astaxanthin.
- The Standard. Free radicals, antioxidants and eye diseases.
- gov. Dietary supplementation with bilberry prevents cataracts.
- gov. ALA protects lens from induced cataract.