A high intake of lutein and zeaxanthin may reduce your risk of eye diseases, such as macular degeneration and cataracts. The long-chain omega-3 fatty acids EPA and DHA are important for eye health.

DHA is found in high amounts in your retina, where it may help maintain eye function. Thus, DHA deficiency can impair vision, especially in children 13 , 14 , 15 , Evidence also shows that taking omega-3 supplements may benefit those with dry eye disease 17 , 18 , 19 , One study in people with dry eyes revealed that taking EPA and DHA supplements daily for three months significantly reduced dry eye symptoms by increasing the formation of tear fluid Omega-3 fatty acids may also help prevent other eye diseases.

A study in middle-aged and older adults with diabetes found that taking at least mg of long-chain omega-3s daily may reduce the risk of diabetic retinopathy In contrast, omega-3 fatty acids are not an effective treatment for AMD The best dietary source of EPA and DHA is oily fish. Additionally, omega-3 supplements derived from fish or microalgae are widely available.

Getting adequate amounts of the long-chain omega-3 fatty acids EPA and DHA from oily fish or supplements may reduce your risk of several eye diseases — especially dry eyes.

Unlike many other omega-6 fatty acids, GLA appears to have anti-inflammatory properties 23 , Some evidence suggests that taking evening primrose oil may reduce the symptoms of dry eye disease.

One randomized controlled study gave women with dry eyes a daily dose of evening primrose oil with mg of GLA.

The study noted that their symptoms improved over a 6-month period GLA, which is found in high amounts in evening primrose oil, may reduce symptoms of dry eye disease. The antioxidant vitamin C appears to be especially important, although controlled studies on its role in eye health are lacking.

The concentration of vitamin C is higher in the aqueous humor of the eye than in any other body fluid. The aqueous humor is the liquid that fills the outermost part of your eye. The levels of vitamin C in the aqueous humor are directly proportional to its dietary intake.

In other words, you can increase its concentration by taking supplements or eating foods rich in vitamin C 26 , Observational studies show that people with cataracts tend to have a low antioxidant status.

They also indicate that people who take vitamin C supplements are less likely to get cataracts 28 , High amounts of vitamin C are found in many fruits and vegetables, including bell peppers, citrus fruits, guavas , kale, and broccoli Vitamin C is necessary for your eye health, and getting enough of this antioxidant may protect against cataracts.

Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation. Since your retina has a high concentration of fatty acids, adequate vitamin E intake is important for optimal eye health In contrast, randomized controlled studies indicate that vitamin E supplements do not slow or prevent the progression of cataracts The best dietary sources of vitamin E include almonds , sunflower seeds, and vegetable oils like flaxseed oil Vitamin E deficiency may lead to visual degeneration and blindness.

Your eyes contain high levels of zinc Zinc is a part of many essential enzymes, including superoxide dismutase, which functions as an antioxidant.

It also appears to be involved in the formation of visual pigments in your retina. For this reason, zinc deficiency may lead to night blindness In one study, older adults with early macular degeneration were given zinc supplements.

Their macular deterioration slowed, and they maintained their visual sharpness better than those who received a placebo Natural dietary sources of zinc include oysters, meat, pumpkin seeds, and peanuts Zinc plays an important role in eye function.

One study suggests that supplements may slow the early development of macular degeneration in older adults. Healthy lifestyle habits, such as a wholesome diet and regular exercise, may help prevent many chronic diseases — including eye conditions. Getting enough of the nutrients listed above may help reduce your risk.

Other vitamins may also play a role in eye health. A diet that keeps your whole body healthy will likely keep your eyes healthy, too. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Some supplements may improve eye health, though more research is needed. Loquats are small, sweet fruits native to China. Here are 7 surprising health benefits of loquats. From your vision to your immune system, vitamin A is vital for many important processes in your body.

Here are 6 impressive health benefits of vitamin…. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy.

You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. This powerful compound serves in countless areas of health, and is especially fantastic food for your peepers.

First and foremost, vitamin C supports collagen production — a protein that reinforces the overall structure of your eyes, especially the cornea and sclera.

Thanks to it neutralising those destructive free radicals, research suggests vitamin C may also slow the progression of age-related macular degeneration, as well as decrease the chance of cataracts ii. There are countless ways to up your vitamin C intake: add a handful of blueberries to your post-gym smoothie; squeeze lashings of lime juice into homemade guacamole added bonus: avocado is another antioxidant-rich fruit to nourish your eyes ; or enjoy a fruit medley for breakfast — think oranges, grapefruit, pineapple, and raspberries.

These tall, orange guys are a great source of the powerful antioxidant, beta-carotene, which — when converted into vitamin A by the body — nourishes the cornea the surface of the eye. Vitamin A is also a key ingredient of rhodopsin — a protein found in your eyes that enables you to see in low light conditions now can you understand why your mother insisted eating carrots could help you see in that dark?

Although rare, a vitamin A deficiency can lead to full-blown blindness. Like many of the antioxidants mentioned here, experts purport diets rich in vitamin A may help to reduce the risk of visual impairment from cataracts and age-related macular degeneration iv.

Another antioxidant worthy of praise is vitamin E. This nutrient powerhouse protects your cells — including those in your eyes — from the pernicious effects of free radicals. Data suggests regularly consuming sources of vitamin E can help reduce the possibility of age-related macular degeneration and cataracts v.

Avocados are abundant in vitamin E — not to mention a slew of other powerful peeper-popping nutrients, like beta-carotene, lutein, zeaxanthin, and healthy fats. Add to salads, smash into guacamole, or enjoy with poached eggs another eye-friendly food, we should add. Almonds are crammed with vitamin E, too.

Did you know eating 23 of these heart-shaped nuts will meet your recommended daily allowance of vitamin E 15mg? Be sure to stash a bag in your office drawer. Otherwise known as vitamin B2, this antioxidant excels at reducing oxidative stress in the body, particularly where the eyes are concerned.

Experts have widely touted this antioxidant for its ability to prevent cataracts vi. Indeed, many patients with cataracts also exhibit low levels of this antioxidant.

One study found a dietary intake of 1. Be sure to embrace a range of riboflavin-rich food to nourish your eyes: milk, fortified cereals, oats, beef, and yoghurt. Ma, L. Lutein and zeaxanthin intake and the risk of age-related macular degeneration: a systematic review and meta-analysis. British Journal of Nutrition, 03 , Vu, H.

Does dietary lutein and zeaxanthin increase the risk of age related macular degeneration? The Melbourne Visual Impairment Project. British Journal of Ophthalmology, 90 3 , Muriach, M.

Lutein effect on retina and hippocampus of diabetic mice. Free Radical Biology and Medicine, 41 6 , Rasmussen, H. Nutrients for the aging eye.

Clinical interventions in aging, 8, Jacques, P. Epidemiologic evidence of a role for the antioxidant vitamins and carotenoids in cataract prevention.

The latter two are found in large quantities in the retina the back of the eye and are indispensable to one's eyesight. Here are some foods, rich in eye-friendly antioxidants:. Vitamin C : oranges, grapefruit, strawberries, melon, green peppers, broccoli, tomatoes, pomegranate. Vitamin E : blueberries, almonds, sunflower seeds, peanuts, peanut butter, cashews.

Vitamin A : carrots, sweet potatoes, mangoes, sweets, salmon, tuna, yogurt. Lutein and zeaxanthin : spinach, lettuce, greens, peas, green beans, corn, eggs. Selenium : walnuts, whole grains, tuna. Zinc : Nuts, seafood, red meat, beans, and dairy products.

Other foods high in antioxidants include prunes, cashews, apples, berries, eggplant, onions, and cabbage. RELATED ARTICLES: What Foods Improve Eye Health and Eyesight? The most important thing to remember from this article is to aim for a diet rich in fruits and vegetables, supplemented by healthy fats such as nuts almonds, peanuts , fish, and eggs.

But you already knew that, right? Well, right now we have greater, scientifically-supported evidence for this claim. Please refer to the research links in the Antioxidants and the Eyes section. Thus, all that's left is to put aside processed sugary products and replace them with healthy fruits.

The future of your vision depends on it. If you have any questions or notes on the topic of antioxidants, feel free to leave a comment below. For more eye health articles, check out the Ophthalmology24 blog section for patients. All medical facts were checked by Atanas Bogoev M.

Ask us anything on ophthalmologytwentyfour gmail. What Foods Improve Eye Health and Eyesight? Smoking and Eyesight: How Tobacco Smoking Damages our Eyes?

General Questions About Your Eyes. top of page. All Posts For Professionals For Patients Interviews. Atanas Bogoev M. Antioxidants For a Healthier Body and Healthier Eyes. The science behind antioxidants.

Antioxidants bind to free radicals and block them before they damage cells. The prevention of this type of cell damage is extremely important because it can lead to various diseases and faster cell aging. Lutein and zeaxanthin work as important antioxidants in this area by protecting your eyes from harmful free radicals.

Lutein and zeaxanthin also act as a natural sunblock by absorbing excess light energy. The research to support lutein and zeaxanthin for eye health is promising, but not all studies show benefits.

For example, some studies found no link between lutein and zeaxanthin intake and the risk of early onset age-related macular degeneration While there are many factors at play, having enough lutein and zeaxanthin is still crucial to your overall eye health.

Lutein and zeaxanthin may help improve or reduce the progression of many eye conditions, but they may not reduce your risk of early onset age-related degeneration.

Only in recent years have the beneficial effects of lutein and zeaxanthin on skin been discovered. A two-week animal study showed that rats who received 0. Furthermore, animal studies show that lutein and zeaxanthin may protect your skin cells from premature aging and UVB-induced tumors.

More studies are needed before any specific recommendations can be made Lutein and zeaxanthin work as supportive antioxidants in your skin. They can protect it from sun damage and may help improve skin tone and slow aging.

Lutein and zeaxanthin are widely recommended as dietary supplements to prevent visual loss or eye disease. These supplements are especially popular among older adults who are concerned about failing eye health.

Other people may benefit from lutein and zeaxanthin supplements, as dietary intakes of carotenoids are often low Supplementing with lutein and zeaxanthin can also improve your overall antioxidant status, which may offer greater protection against stressors.

Lutein and zeaxanthin supplements have become very popular among people concerned with their eye health but may also benefit those with poor dietary intake. For example, smokers may need more lutein and zeaxanthin, as they tend to have lower levels of carotenoids, compared to non-smokers 1.

However, you may need a lot more than this to reduce your risk of age-related macular degeneration AMD In fact, 6—20 mg of dietary lutein per day are associated with a reduced risk of eye conditions 29 , Research from the Age-Related Eye Disease Study 2 AREDS2 found that 10 mg of lutein and 2 mg of zeaxanthin caused a significant reduction in the progression to advanced age-related macular degeneration A large-scale eye study found no adverse effects of lutein and zeaxanthin supplements over five years.

The only side effect identified was some skin yellowing that was not considered harmful However, one case study found crystal development in the eyes of an older woman who supplemented with 20 mg of lutein per day and also consumed a high-lutein diet for eight years.

Once she stopped taking the supplement, the crystals disappeared in one eye but remained in the other Lutein and zeaxanthin have an excellent safety profile 35 , Research estimates that 0. For a pound kg person, this equates to 70 mg of lutein and 53 mg of zeaxanthin Though there are very few reported side effects of lutein and zeaxanthin supplements, more research is needed to evaluate the potential side effects of very high intakes.

Lutein and zeaxanthin are overall safe to supplement at the recommended doses, but skin yellowing may occur over time. Interestingly, the chlorophyll in dark-green vegetables masks lutein and zeaxanthin pigments, so the vegetables appear green in color Key sources of these carotenoids include kale, parsley, spinach, broccoli and peas.

Kale is one of the best sources of lutein with 48— mcg per gram of kale. By comparison, a carrot may only contain 2. Orange juice, honeydew melon, kiwis, red peppers, squash and grapes are also good sources of lutein and zeaxanthin, and you can find a decent amount of lutein and zeaxanthin in durum wheat and corn as well 1 , 37 , In addition, egg yolk may be an important source of lutein and zeaxanthin, as the high fat content of the yolk may improve the absorption of these nutrients Fats improve the absorption of lutein and zeaxanthin, so including them in your diet, such as some olive oil in a green salad or some butter or coconut oil with your cooked greens, is a good idea Dark-green vegetables, such as kale, spinach, and broccoli, are fantastic sources of lutein and zeaxanthin.

Foods like egg yolk, peppers and grapes are good sources, too. Lutein and zeaxanthin are powerful antioxidant carotenoids, found in high amounts in dark-green vegetables and available in supplement form.

Daily doses of 10 mg of lutein and 2 mg of zeaxanthin may improve skin tone, protect your skin from sun damage and reduce the progression of age-related macular degeneration and cataracts. Dietary intakes of these carotenoids are low in the average diet, possibly giving you just another good reason to increase your fruit and vegetable intake.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

Here is a detailed review of 8 nutrients that can help maintain proper eye function, protect your eyes from damage and fight the negative effects of…. Some supplements may improve eye health, though more research is needed.

What you eat affects many aspects of health — including your skin.

Vitamins A, C, and E are essential for maintaining good eye health. B vitamins and other nutrients can also be good for the eyes.

Deficiencies in particular vitamins can increase the risk of some eye conditions, such as cataracts , glaucoma , and age-related macular degeneration.

Research suggests that some vitamin and mineral supplements may help protect against or slow the development of these conditions. This article outlines the vitamins and minerals essential for good eye health and how people can add them to their diet. Vitamin A is essential for good vision.

It is a component of the protein rhodopsin, which allows the eye to see in low-light conditions. According to the American Academy of Ophthalmology , a deficiency in vitamin A can lead to night blindness. Vitamin A also supports the function of the cornea, which is the protective outer layer of the eye.

A person who is deficient in vitamin A may find that their eyes produce too little moisture to stay lubricated. Beta carotene is the primary source of vitamin A in the human diet. Beta carotene is a type of plant pigment called a carotenoid that exists in many colorful fruits and vegetables.

When a person consumes carotenoids, their body converts the pigments into vitamin A. Discover more foods rich in Vitamin A here. Alpha tocopherol is a form of vitamin E that has particularly powerful antioxidant properties.

Antioxidants help fight free radicals , which damage tissues throughout the body. Sometimes, free radicals may damage proteins within the eye. This damage can result in the development of cloudy areas — cataracts — on the lens of the eye.

A meta-analyses concluded that a high intake of vitamin E, whether through the diet or supplementation, may reduce the risk of developing cataracts.

Discover more foods rich in vitamin E here. Vitamin C plays an important role in the eye itself, protecting against UV light damage. While the concentration of vitamin C in the eyes lessens with age, diet and supplementation can counteract this.

Vitamin C also helps protect against oxidative damage. Oxidative damage is a key factor in two of the most common age-related cataracts: cortical and nuclear cataracts. Cortical cataracts develop on the edges of the lens, while nuclear cataracts occur deep in their center.

A year longitudinal study investigated different factors that may help prevent nuclear cataract development. The study involved more than 1, pairs of female twins. They also had clearer lenses overall. However, a review concluded that more research is necessary to fully identify the role of vitamin C as an anticataract therapy.

A review found that people with tend to have lower blood B12 levels. However, researchers noted insufficient evidence to confirm a direct link. However, this particular study only included women. Further research is, therefore, necessary to support the use of B-vitamins in preventing AMD in both males and females.

A nationwide study in South Korea found a link between a reduced intake of vitamin B3 niacin and glaucoma. In people with glaucoma , a buildup of fluid within the eye puts pressure on the optic nerve.

Over time, this can damage the nerve, resulting in vision loss. A small study also found that supplementation of vitamin B1 and mecobalamin may reduce symptoms of dry eye disease. People who do not consume animal products can easily consume enough vitamin B12 through supplements and fortified foodstuffs.

Learn more about B12 foods for vegans and vegetarians here. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Research suggests that the following nutrients are also beneficial for the eyes. Lutein and zeaxanthin are carotenoids that exist in high quantities in green leafy vegetables.

They are also present in the lens and retina of the eye. As antioxidants, lutein and zeaxanthin may help reduce oxidative damage in the retina. An intake of 0. Zinc is a mineral that helps maintain the health of the retina, cell membranes, and protein structure of the eye.

Zinc allows vitamin A to travel from the liver to the retina to produce melanin. Melanin is a pigment that protects the eyes from UV light. Zinc supplementation may help people who have AMD or are at risk of developing the condition. The retina of the eye contains a high concentration of omega-3 fatty acids.

These fatty acids help protect the retina from damage and degeneration. Small animal studies have found that omega-3 supplementation can slow age-related retina degradation. However, further human studies are necessary to fully assess the link. Many doctors recommend omega-3 fatty acids for the treatment of dry eye syndrome.

A person with dry eye syndrome does not produce enough tears to keep the eyes lubricated. However, a large randomized control study found no significant improvement in dry eye symptoms when compared to a placebo.

A varied diet rich in nutritionally-dense foods can often provide adequate amounts of all vitamins and minerals. In the face of these potential threats, it is essential to understand the means to protect and preserve our vision. Antioxidants, a powerful group of molecules, play a key role in protecting vision by neutralizing free radical damage.

These molecules are present in various foods and supplements, and their regular intake can significantly help prevent and slow the development of many eye diseases. In this article, we'll take a detailed look at the crucial role of antioxidants in protecting vision, identify essential antioxidants for eye health, discuss foods high in these beneficial molecules, and explore their importance in preventing eye disease.

By cultivating a deep understanding of these concepts, we can make informed food and lifestyle choices to protect our precious sense of vision. Antioxidants are essential molecules that play a crucial role in protecting our cells from damage caused by unstable molecules called free radicals.

These are naturally produced by the body during various metabolic processes, but their production can be increased by environmental factors such as smoking, pollution and exposure to ultraviolet light.

Free radicals can cause damage to cell DNA and other cellular structures, leading to a variety of chronic diseases, including eye diseases such as age-related macular degeneration AMD and cataracts. This is where antioxidants come in. They neutralize free radicals by supplying them with an electron, thus preventing these unstable molecules from causing cellular damage.

When it comes to eye health, the importance of antioxidants cannot be underestimated. Cells in the retina, the part of the eye that converts light into electrical signals for the brain, are particularly vulnerable to free radical damage due to their high oxygen consumption and direct exposure to light.

Antioxidants, such as vitamin C , vitamin E , and beta-carotene , are therefore crucial in protecting these sensitive cells. Carotenoids , such as lutein and zeaxanthin , are able to filter out blue light, a component of sunlight that can damage the retina.

Therefore, these antioxidants act like a pair of natural sunglasses for our eyes. There are several types of antioxidants that play a vital role in eye health. These molecules, thanks to their protective properties, are able to prevent damage related to oxidative stress that can affect eye health.

Scientific research suggests that consuming enough of certain types of antioxidants can help prevent or delay the onset of certain eye diseases, such as age-related macular degeneration and cataracts. Lutein and zeaxanthin are two carotenoid pigments found in the human eye that act as antioxidants.

They are mainly found in the macula and the retina. They protect the eyes from high energy blue light and free radicals that can damage eye cells. Regular consumption of lutein and zeaxanthin can help maintain retinal health and prevent the development of age-related macular degeneration.

Vitamins C and E also play a crucial role in eye health. Vitamin C helps protect the eye against UV damage, while Vitamin E, a powerful fat-soluble antioxidant, protects eye cells against free radicals, slowing the aging process of the eye.

Zinc , although not an antioxidant on its own, is an essential element that helps vitamins A and E to function effectively as antioxidants in the eye.

It also plays an important role in transporting vitamin A from the liver to the retina to produce melanin, an eye protective pigment. Finally, Omega-3 , an essential fatty acid, also has antioxidant properties.

Omega-3s are important for healthy retinal cells and can help prevent dry eye. A diet rich in these antioxidants is therefore beneficial for eye health. This is why it is recommended to include a variety of foods rich in these nutrients in your daily diet. A healthy and varied diet , rich in antioxidants , is essential for maintaining good eye health.

Antioxidants work by neutralizing free radicals that can damage eye cells and contribute to age-related eye disease. The consumption of colorful fruits and vegetables, rich in vitamins C and E, beta-carotene and zinc, is highly recommended. Citrus fruits, berries, dark green leafy vegetables such as spinach and kale, as well as carrots and squash, are excellent sources of these nutrients.

However, it should be noted that while eating a diet rich in antioxidants can help keep your eyes healthy, it does not replace regular eye exams by an eye health professional.

In addition, overconsumption of certain types of antioxidants can be harmful, so it is recommended to maintain a balanced and varied diet. The ability of antioxidants to neutralize free radicals has a significant impact on preventing eye disease. Several researches have established convincing links between a diet rich in antioxidants and a reduced risk of eye diseases, including cataracts and age-related macular degeneration AMD.

Cataract is a common eye condition that causes clouding of the lens of the eye, leading to decreased vision. Free radicals play a major role in the development of cataracts because they damage proteins and lipids in the lens of the eye.

Antioxidants, by neutralizing these free radicals, can help prevent cataracts from forming. Age-related macular degeneration AMD is another serious eye disease that can cause central vision loss. It is mainly caused by damage to the macula, the central part of the retina.

Antioxidants have been shown to help prevent AMD by protecting retinal cells against oxidative stress. Additionally, other eye diseases like glaucoma and diabetic retinopathy can also be prevented with a diet rich in antioxidants.

These diseases are caused by damage to nerves and blood vessels in the eye, and antioxidants can help prevent this damage by protecting eye tissues from oxidative stress.

It should be noted that although antioxidants play a crucial role in the prevention of eye disease, they should not be considered a miracle cure. They should be consumed as part of a balanced and varied diet , and their consumption should be combined with other healthy lifestyle habits, such as avoiding smoking and excessive sun exposure, both of which are risk factors major for eye diseases.

In short, it is undeniable that antioxidants play a crucial role in protecting vision. These protective molecules, present in large quantities in many foods, are an effective barrier against free radicals that damage our eye cells and accelerate the aging of the eye. The regular intake of antioxidants in our diet not only prevents serious diseases such as age-related macular degeneration or cataracts, but also maintains optimal vision throughout life.

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