Whatever the current condition of your eyes, it is important to take the best possible care of them–as the saying goes, an ounce of prevention is worth a pound of cure. One of the most important things you can do for your vision is provide your eyes with the nutrition they need to keep them in optimal health. While we often don’t think about it, there are a number of nutrients that can help maintain good eye health and reduce eye strain.
Vitamins (A, C & E) & Minerals (Zinc & Copper). Numerous studies have reported that vitamins A, C, and E are found in high concentrations in the eye and work together in a complex manner to maintain eye health. Studies have reported that consumption of vitamins A, C, and E each reduce the risk of cataract formation. Additionally, it has been reported that supplementation with vitamin E and zinc reduce the risk of age-related macular degeneration. Results of the large Age-Related Eye Disease Study (AREDS) indicate that a combination of vitamin C, vitamin E, beta-carotene, zinc, and copper reduces the risk of AMD progression by 25%.
Lutein & Zeaxanthin. Both lutein and zeaxanthin are carotenoids with antioxidant benefits. These antioxidants are found naturally in the retina of the eye as part of the macular pigment. Numerous research studies have demonstrated that supplementation with lutein and zeaxanthin protect the eye from blue light and help reduce the risk of age-related macular degeneration [5]. In one study, supplementation with lutein for 12 weeks helped support visual performance in volunteers exposed to long-term computer monitor light exposure [6].
Astaxanthin. Astaxanthin is a potent antioxidant that has been reported to have multiple health benefits. In regards to eye health multiple studies have reported that consumed at a dose of 6 mg/day, astaxanthin helps to relieve eye fatigue in persons using computers and enhanced visual sharpness.
Omega-3 fatty acids. A large population-based study in Australia, called the Blue Mountain Eye Study, recently reported that individuals consuming the highest amount of omega-3 fatty acids showed a 24% reduction in risk for age-related macular degeneration. This benefit was greatest (50% reduction in risk) in individuals who typically consumed low quantities of linoleic acid, an omega-6 fatty acid. A more recent study reported that consumption of a dietary supplement containing EPA, DHA, and flaxseed oil alleviated dry eye in 70% of study volunteers, apparently via enhanced tear production.
Bilberry. Bilberry is a relative to the blueberry and like the blueberry is rich in antioxidant compounds called anthocyanins that scavenge damaging free radicals. Research into the benefits of bilberry for eye health is still in the relatively early stages with mixed results being reported. However, some studies demonstrate that bilberry extracts can have anti-inflammatory benefits in the eye and support healthy cellular function in the eye.
L-Taurine. Taurine is an amino acid that is found naturally in high concentrations in the eye. Deficiencies in taurine have been linked to vision difficulties, which can be reversed by taurine supplementation.
Lycopene. Responsible for the red color of tomatoes, lycopene is a carotenoid pigment with potent antioxidant ability. Recent population-based studies suggest that higher levels of lycopene are associated with lower risks for poor eye health.
In today’s technologically advanced society, we often find ourselves sitting in front of television screens, computer monitors, e-book readers, and smart phones. The amount of time we spend engaged in these activities can put a real strain on our eye comfort and vision. Long-term nutritional supplementation through foods and supplements is one way to combat the stress we place upon on our eyes. If you are feeling the effects of eye fatigue, it might be time to make sure your diet includes foods and ingredients to optimize your eye health.
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