Improve your eye health with these essential vitamins and supplements

As we grow older, maintaining eye health becomes increasingly important. After a certain age, our eye health starts deteriorating and the chances of diseases like glaucoma, cataracts, diabetic retinopathy, age-related macular degeneration (AMD), etc. increase. While having a balanced diet is important and can reduce the risk of these diseases, according to research, there is nothing wrong with including some vitamins along with supplements to maintain eye health. We got in touch with Dr Mahipal Singh Sachdev (Padma Shree awardee), Chairman and Managing Director, Centre for Eyesight, New Delhi, who shares vitamins and supplements that you can add to your diet to keep eye health in check.

1. Vitamin A

Dr. Mahipal explains that vitamin A is essential for maintaining healthy vision. It is essential for the synthesis of the protein rhodopsin, which is responsible for the absorption of light in the retinal receptors. A deficiency in vitamin A can lead to night blindness and increase the likelihood of xerophthalmia, which, if left untreated, can lead to blindness.

Sources of vitamin A include:

– Sweet potato

– Carrots

– Kale

– Spinach

Vitamin A supplementation may be helpful for people who do not get enough of it from their diet, particularly those who are at risk of not getting enough.

2. Vitamin E

Another antioxidant that helps protect your eyes from free radical damage is vitamin E, explains Dr. Mahipal. Free radicals can damage healthy eye tissue, which can lead to diseases like age-related macular degeneration and cataracts. Retinal degeneration may also be less likely with vitamin E use.

Sources of vitamin E include:

– Nuts and seeds, such as sunflower and almonds.

– Vegetable oils, such as sunflower and wheat germ.

-Greens with leaves.

Vitamin E supplements may be especially helpful for people whose diets are deficient in these nutrients.

3. Vitamin C

Dr. Mahipal explains that powerful antioxidants like vitamin C help protect the eyes from oxidative stress, which can lead to AMD and cataracts. Research has indicated that people with a high intake of vitamin C are less likely to develop cataracts.

Sources of vitamin C include:

– Fruits with citrus (Grapefruits, Oranges)

– Berries (blueberries and strawberries)

– Bell peppers

Broccoli supplements are a great way to ensure you get enough of this important vitamin, especially if your diet is not rich enough in fruits and vegetables.

4. Zeaxanthin and lutein

Carotenoids called lutein and zeaxanthin are present in the retina and lens of the eye. By protecting and preserving the health of eye cells, these nutrients help filter out dangerous high-energy blue light wavelengths, explains Dr. Mahipal. According to studies, these carotenoids may reduce the likelihood of developing AMD and cataracts, two chronic eye diseases.

Sources of lutein and zeaxanthin include:

– Leafy vegetables (spinach, kale)

– Egg yolks

– Pumpkin with corn

Although lutein and zeaxanthin can be obtained through diet, supplements offer a practical means of ensuring adequate intake, especially for those at increased risk for eye disorders.

5. Zinc

The element zinc is essential for the transport of vitamin A from the liver to the retina, where it is converted into melanin, the pigment that protects the eyes. The risk of AMD has been increased and impaired night vision has been associated with zinc deficiency, shares Dr. Mahipal.

Sources of zinc include:

– Meat

– Shellfish (crab, oysters)

– Legumes (beans, lentils and chickpeas)

– Sesame and pumpkin seeds, among other seeds.

Taking zinc supplements can help ensure you get enough of this mineral, particularly for older people, who may be more susceptible to deficiencies.

6. Omega-3 fatty acids

The structure and functionality of retinal cell membranes depend on omega-3 fatty acids, especially docosahexaenoic acid, or DHA. These are beneficial for dry eye sufferers as they also help reduce inflammation and promote tear production, explains Dr. Mahipal.

Sources of omega-3 fatty acids include:

– Fish (sardines, mackerel and salmon)

– Flax seeds

– Chia seeds

– Hazelnuts

Fish oil or flaxseed oil supplements may be an excellent option for people who do not consume enough foods rich in omega-3 fatty acids.

7. Vitamin D

According to recent studies, vitamin D may help reduce the incidence of AMD and other eye disorders, explains Dr. Mahipal. Although the precise process is still unknown, it is thought that vitamin D’s anti-inflammatory properties may play a role in its protective benefits.

Sources of vitamin D include:

– Exposure to sunlight

– Fatty fish

– Dairy products with added nutrients

– Egg yolks

Supplemental vitamin D may be a viable option for people who do not get enough sunlight or whose diet does not include many nutrient-dense foods.