Eye Health Supplements: Debunking Common Myths
Eating a healthy diet of nutrient-rich foods can help you reduce the risk for eye conditions such as dry eyes. Supplements can also provide nutrients your diet may lack.
Lutein and zeaxanthin are natural compounds that block harmful blue and UV light in the retina of your eye. They are found in leafy greens, egg yolks and berries.
Vision Protection
While eating a balanced diet can help protect eye health, some people may need a supplement to reach specific nutritional targets. Choosing a high-quality eye supplement that is free from unnecessary fillers such as dairy, wheat and corn can improve the absorption of vitamins and minerals.
Experts recommend supplements that contain vitamin C, vitamin E and lutein as well as zinc and selenium. Vitamin A is also essential for vision and helps prevent night blindness and dry eye syndrome. It is an important part of rhodopsin, a protein that allows the retina to function in low light. It is also an antioxidant that reduces the risk of macular degeneration and cataracts.
Another antioxidant, zeaxanthin, is found in many fruits and vegetables (particularly the leafy greens such as kale, spinach and collards) along with orange fruits and carrots. It is also found in fatty fish and certain oils such as canola oil, flaxseed oil and chia seeds.
Eye Health
Vitamins A, C, and E are essential for eye health. Deficiencies in these vitamins can increase your risk of certain eye conditions, including cataracts and glaucoma. Some eye health supplements have been shown to prevent or slow these eye conditions.
These include lutein and zeaxanthin, which are carotenoid pigments found in the retina and may help reduce the negative effects of blue and UV light on your eyes. These are also powerful antioxidants that support macular health and reduce the risk of age-related vision decline.
Other ingredients to look for in an eye health best glucosamine supplement singapore are bioflavonoids and ginkgo biloba extract, which have been shown to reduce the risk of dry eyes. These phytochemicals scavenge free radicals and inhibit protein glycation, a process that can cause protein-based damage to your eye.
Other eye health supplements include zinc and selenium, which have been shown to protect against eye inflammation. Lastly, some studies suggest that omega-3 fatty acids can reduce the development of dry eye.
Preventing Age-Related Decline in Vision
Taking eye health supplements is an excellent way to support vision, but they should be used in conjunction with a healthy diet and regular visits to the doctor. Most eye experts agree that it is best to get your nutrients from a well-rounded diet rather than supplements.
Certain nutrients, including lutein and zeaxanthin, vitamin C, vitamin E and omega-3 fatty acids, can lower your risk of developing chronic eye diseases. Many supplements marketed for eye health contain a combination of these nutrients.
These nutrients are found in foods such as orange-yellow fruits and vegetables (such as carrots, apricots, green leafy vegetables and pumpkin), tomatoes and dark chocolate. Carotenoids like beta-carotene help keep the cornea (the clear front layer of the eye) healthy and prevent dry eyes. A recent study called the Age-Related Macular Degeneration Study (AREDS) showed that a daily high-dose supplement of vitamins A, C and E, zinc and copper slows the progression of AMD by 25%.
Enhancing Vision
Eating a nutrient-rich diet is a great way to promote eye health. Supplements can complement this and reduce the risk of eye conditions such as glaucoma, cataracts and age-related macular degeneration (AMD).
Studies have linked nutrients like lutein and zeaxanthin, vitamin C, lycopene and omega-3 fatty acids to reducing the risk of certain eye diseases. You can find these in a variety of foods including green leafy vegetables, oranges, tomatoes and eggs.
Thiamine is another important nutrient for eyes. It is believed to help prevent the onset of macular degeneration and slow its progression, as well as prevent dry eyes. You can find this nutrient in a variety of food items, including meat and whole grains.
The best nutritional supplements for eye health will have a low glycemic index and not contain any ingredients that could cause an allergic reaction. It’s also a good idea to avoid herbal ingredients in these supplements unless they have been thoroughly tested and are safe for you.