Thanks to our eyes, were able to appreciate so much of the world.
And of course, youre reading this on a similar screenand quite possibly, after a similarly screen-filled day.
What are we doing to our eyes?
How can we help ease their stress of daily digital strain?
And what can we do today to ensure we continue to experience simple and joyful sights in the future?
Lets take a look at how different vitamins can support our eyes in doing their thing.
6 vitamins for eye health.
As optometristJeffrey Anshel, O.D.tells us, whats good for the body is good for the eye.
Lets take a look.
There areover 650 types1throughout the natural world, and about 100 of them exist in our diet.
The body cannot produce carotenoids, so they must be obtained through our diets.
There are two main types of carotenoids: carotenes and xanthophylls.
Xanthophylls contain oxygen; carotenes do not.
The most important carotenoids in the context of eye health are xanthophyllsspecifically,lutein,zeaxanthin, andastaxanthin.
These macular carotenoids act as internal sunglasses and filter outblue light.
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Lutein and zeaxanthin also contribute to night vision and clarity, Gioia adds.
- Other research points to luteins ability to boostvisual acuity2andcontrast sensitivity3.
That means that its largely responsible for allowing us to, well, see.
Knowing that, its easy to understand how vitamin A is essential for eye health.
When you think of vitamin A, what comes immediately to mind?
B vitamins
The B vitamins are good for nerves and nerve tissue, says Anshel.
She also shares that sufficient thiamine (B1) and B12 are critical foreye function and longevity.
Vitamin C is especially important in maintaining the health and clarity of the lens, says Anshel.
The lens of your eye, which is directly behind the iris, allows you to focus.
Because it needs to be clear, there is no direct blood supply to it.
By the way, the lens keeps growing throughout your lifetime.
Losing your ability to focus in your 40s is a lens problem, says Anshel.
The lens gets too thick and cant do the focusing that it once could.
Vitamin E
Vitamin E is an important antioxidant.
In the context of eye health, it helps with tear production and protects the retina, shares Gioia.
Considering the retina is exposed to ultraviolet radiation regularly, this ability is particularly important.
Additionally, vitamin Es ability to reduce oxidation makes it important for whole-body health, says Anshel.
Anshel also recommends omega-6s for eye health, specifically gamma-linolenic acid, or GLA.
According to Anshel, GLA works faster than omega-3s by themselves in this context.
Ingredients to avoid.
As mentioned above, Anshel advocates for being cautious of beta carotene in eye supplements.
Overdoing it with beta carotene can prevent lutein and zeaxanthin from getting to the eye appropriately.
Ideally, you want the ingredients in your eye supplement to work together, not compete with each other.
FAQ
Can eye supplements improve vision?
According to Anshel, it depends on the individual concerns.
However, research has shown that lutein, for example, can help improvevisual acuityandcontrast sensitivity.
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What vitamin deficiency causes eye problems?
Not getting enough vitamin A, C, thiamine, and B12 can lead to eye health concerns.
Can you restore vision naturally?
The takeaway.
Like the rest of the body, the eyes are a complicated system that requires lots of nourishment.
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