Nurturing your vision starts with the supplemental and dietary choices you make. In this guide to the best vitamins for eye health, you will learn more about their functions. You will also learn about their dietary sources and the recommended daily intake.
Vitamins for Healthy Eyes
A well-rounded approach to nutrition helps nourish your eyes. It also helps preserve your eyesight for years to come. To help you make smarter choices, here are some of the best vitamins to boost eye health:
Vitamin A
Vitamin A is vital for maintaining the health of the retina and clear vision. Contributes to the production of rhodopsin, a pigment that helps the eyes adjust to light changes.
Dietary Sources: Rich sources of vitamin A are carrots, sweet potatoes, spinach, kale, eggs, and liver.
Daily Intake: The recommended daily intake for men is around 900 micrograms (mcg), and for women, it is 700 mcg.
Vitamin C
Vitamin C is an antioxidant that protects the eyes from oxidative stress. It supports the health of blood vessels in the eyes. It also contributes to preventing age-related macular degeneration (AMD) and cataracts.
Dietary Sources: Citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, and broccoli are excellent sources of vitamin C.
Daily Intake: The recommended daily intake for vitamin C is around 90 milligrams (mg) for men and 75 mg for women.
Vitamin E
Vitamin E is another powerful antioxidant that protects cells from damage by free radicals. Studies have linked it with a reduced risk of developing cataracts and AMD.
Dietary Sources: Nuts (almonds, hazelnuts), seeds (sunflower seeds), spinach, and broccoli are rich in vitamin E.
Daily Intake: The recommended daily intake for vitamin E is around 15 mg.
Zinc
Zinc is a mineral essential to the health of the retina. It converts beta-carotene into vitamin A and is necessary for the function of enzymes involved in vision.
Dietary Sources: Oysters, beef, poultry, beans, and nuts are good sources of zinc.
Daily Intake: The recommended daily intake for zinc is around 11 mg for men and 8 mg for women.
Omega-3 Fatty Acids
Omega-3 fatty acids, specifically DHA (docosahexaenoic acid), support retinal health. They contribute to the prevention of dry eyes and AMD.
Dietary Sources: Fatty fish (salmon, mackerel, trout), flaxseeds, chia seeds, and walnuts are rich in omega-3 fatty acids.
Daily Intake: While there is no specific recommended daily intake for omega-3 fatty acids. Experts suggest consuming fish twice a week or taking fish oil supplements.
Dietary Choices to Enhance Eye Health
Incorporating a variety of nutrient-rich foods into your diet ensures a balanced intake of vitamins essential for eye health. By prioritizing vitamins A, C, E, zinc, and omega-3 fatty acids, you can proactively support your vision and reduce the risk of age-related eye conditions.
Learn more about dietary choices for your eye health:
Checked by Atanas Bogoev, MD.