Vision is an essential component of our well-being and independence, and maintaining good eye health is crucial. The deterioration of eye function is mainly due to oxidative stress and inflammation, which also drive other chronic degenerative diseases. Adopting lifestyle changes that address these factors, in addition to incorporating specific nutrients, foods, and supplements into your diet, can help protect you against eye disease and bolster vision as you age.
Nutrients for Eye Health
In 2001, the National Eye Institute conducted a study which revealed that specific nutrients such as vitamins C and E, beta-carotene, and zinc could reduce the risk of developing advanced macular degeneration by 25%. Macular degeneration is caused by the degeneration of cells in the macula, a small structure in the retina responsible for central vision, and is considered the leading cause of central blindness.
Carotenoids – The Eye’s Friend
Carotenoids are a family of antioxidants that are particularly beneficial for eye health. Lutein, often referred to as “the eye vitamin,” is found abundantly in broccoli, kale, spinach, grapes, egg yolks, oranges, and zucchini. Zeaxanthin, another carotenoid that often goes hand in hand with lutein, is present in broccoli, spinach, and kale. Both lutein and zeaxanthin protect plants from high-intensity light, specifically ultraviolet waves, possibly performing the same function for the human eye. These carotenoids have also been shown to protect the eyes from macular degeneration, cataracts, and exhibit anti-cancer activity. They tend to be more effective when taken with vitamin E.
Beta carotene is another well-known carotenoid that acts as a precursor to vitamin A. It is found in green leafy vegetables, carrots, pumpkin, and sweet potatoes. For better absorption, consume carotenoids with healthy fats, such as olive oil and raw nuts.
The Role of Antioxidants and Vitamins
Antioxidants and related nutrients are essential for reducing inflammation and ensuring optimal cell and tissue functioning. When it comes to eye health, their protective capabilities are especially important. One study that reviewed over a dozen trials concluded that antioxidants found in supplements could slow macular degeneration. These include antioxidant vitamins C, E and zinc, which helps process other antioxidant compounds.
Lycopene and glutathione are additional antioxidants that can benefit eye health. Honokiol, a potent antioxidant derived from Magnolia bark, has displayed more powerful free radical scavenging abilities in preclinical studies than vitamin E. Not only can honokiol control inflammation, but it also supports relaxation and a healthy mood.
An ancient Tibetan herbal formula with 19 botanicals, such as neem, costus root, and Icelandic moss, is another worthwhile supplement. Many of these plants are admired for their antioxidant properties.
Taking a proactive approach to eye health can be as simple as incorporating antioxidant-rich nutrients into your diet. By eating a diet full of colorful fruits, green leafy vegetables, eggs, and food-based antioxidant supplements, you can create consistency and synergistic benefits with your health plan. Prioritizing your eye health will not only result in better vision but also in greater overall wellness, vitality, and you’ll see it in your eyes.
