Vitamins in eating eyeballs8/14/2023 One of the most common trace minerals in your body, zinc is concentrated in the retina. Zinc supplements for macular degeneration If you take daily supplements, don’t exceed 100% of the Daily Value for each substance, unless your doctor advises otherwise. Studies show that certain combinations of vitamins and minerals may slow the progress of an eye disorder, but they don’t appear to have any preventive effects. It’s fine to take a daily vitamin and mineral supplement, but supplements aren’t a substitute for a healthy diet. If you eat a balanced diet, your eyes should be getting all of the nutrients they need. Vitamin and mineral supplements for eye health Omega-3 fatty acids can also be found in lesser amounts in flaxseed, chia seeds, walnuts and canola oil. ![]() You can find omega-3 fatty acids in certain varieties of fish, such as salmon, tuna, halibut and herring. Studies show that a diet high in fish and omega-3 fatty acids may reduce the risk of advanced macular degeneration. Can eating fish help my eye health?Ī healthy retina contains a high concentration of omega-3 fatty acids. Most fresh produce is beneficial to your health. But this doesn’t mean that they’re the only ones you should eat. The most colorful fruits and vegetables - yellow, orange, red, blue and dark green - contain nutrients that are the most highly concentrated in your eyes. Try eating at least five servings of fruits and vegetables each day. It’s also good for your overall health in general. Though not all evidence is conclusive, including a wide variety of fruits and vegetables in your diet is an excellent way to promote good eye health. More research is required to establish a clear relationship between these nutrients and the prevention of eye-related diseases. Studies of beta carotene, vitamin C, lycopene (found in tomatoes) and cryptoxanthin (found in avocados and mangoes) have produced mixed results. The benefits of other antioxidants for eye health aren’t quite as clear. Lutein and zeaxanthin also are present in orange bell peppers and egg yolks. That includes foods such as spinach, kale, collard greens, mustard greens, Swiss chard, watercress and parsley. Lutein and zeaxanthin are found at high levels in dark green leafy vegetables and herbs. Both are also strong antioxidants, protecting your eyes against oxidation. These two carotenoids, which are highly concentrated in the macula, seem to filter out damaging radiation from sunlight. Lutein and zeaxanthin for eye healthĪccumulating evidence indicates that lutein and zeaxanthin may play important roles in preventing and reducing cataracts and age-related macular degeneration. Oxidation is thought to play a role in the development of eye diseases such as macular degeneration, glaucoma and cataracts. Free radicals perform a number of useful functions in the body, but a surplus can damage normal cells in a process called oxidation. Your body - and your eyes - use the antioxidants to combat unstable molecules in the bloodstream, called free radicals. ![]() Many carotenoids have antioxidant properties. Carotenoid nutrients are highly concentrated in the eye’s retina and often become significantly reduced when the macula starts to deteriorate. Your body converts some carotenoids into vitamins for example, turning beta carotene into vitamin A. Fruits and vegetables for eye healthĬarotenoids are a family of nutrients found in richly colored fruits and vegetables. An eye-friendly diet is a healthy, balanced diet that also protects you from other serious diseases such as heart disease and diabetes, and helps you maintain a healthy weight. The best diet for eye healthĮating for eye health doesn’t require you to add uncommon or unappetizing foods to your daily diet. Upping your intake of these nutrients may help protect your eyes from age-related macular degeneration and other eye diseases. Scientists believe a lack of certain nutrients, including some vitamins, carotenoids and fats, may be one of the reasons why your macula and other parts of the eye may start to deteriorate with age. Is there a healthy diet that protects your vision? The answer is maybe. ![]() But what about the benefits of other foods? You’ve probably heard that carrots are good for your eyes. ![]() The following is an excerpt from the Mayo Clinic Press book Mayo Clinic Guide to Better Vision, Third Edition by Sophie J.
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