Antioxidants and several other nutrients may minimize the risk of macular degeneration and cataracts according to research. A few specific antioxidants may have several additional benefits. For example, vitamin A can prevent blindness and vitamin C can prevent glaucoma. Omega-3 essential fatty acids help the eye in various ways, such as protecting against macular damage to healing symptoms of dry eye syndrome. Read on to know more about eye health vitamins.
Eye Health — Vitamins Benefits
Vitamins and various other nutrients are essential for a good eyesight. These nutrients also help against eye diseases. You should follow the Recommended Dietary Allowance (RDA) of the nutrients to reap the health benefits of these eye nutrients. The RDA is established by the Institute of Medicine (National Academy of Sciences) and it specifies the daily average intake amount of essential nutrients for a specific gender group and life stage.
The RDA acts as a reference point, although some ophthalmologists recommend higher dose levels on a daily basis for those who are at risk for eye problems. IU stands for International Unit.
Beta-carotene
- Protects against dry eyes and night blindness
- Butternut squash, kale, spinach, sweet potatoes and carrots are rich in beta-carotene
- There is no specified RDA
Flavonoids (Bioflavonoids)
- Protects against macular degeneration and cataracts
- Soy products, legumes, cherries, blueberries, bilberries, citrus fruits, red wine and tea are rich in flavonoids
- No specified RDA levels
Zeaxanthin and Lutein
- Prevents macular degeneration and cataracts
- Squash, collard greens, turnip greens, kale, spinach are rich in zeaxanthin and lutein
- No specified RDA levels
Omega-3 Fatty Acids
- Prevents age-related macular degeneration (ARMD) and dry eyes
- Walnuts and ground flaxseeds; fish oil and flaxseed oil; cold-water fish like herring, mackerel and salmon
- No specified RDA levels although, the American Heart Association recommends nearly 1,000 mg every day
