25/02/2025
Care of eyes very good article from Google. 👀
Plz vosit @ Eye-Links-Opticians
Qualified from London UK B_6 Zaki centre I_8 Markaz Islamabad.
Must read plz.
Peak Eye Health Comes From These 6 Vitamins and Supplements
Healthy eyes aren't out of your reach. These are the vitamins and supplements you need to do it.
that your body uses to make vitamin A. Beta-carotene is also available in a supplement form, although it isn't as common as vitamin A and is often more expensive.
Foods with vitamin A
- Salmon
- Broccoli
- Carrots
- Eggs
- Fortified breakfast cereals
Vitamin C
Vitamin C is like sunscreen for your eyes: It helps protect them from UV damage. The more time you spend outside and under the sun, the greater the risk for damage. According to the American Academy of Ophthalmology, too long in the sun can cause irreversible damage. Vitamin C can also lower your risk of cataracts, a disease that causes the lens of your eyes to become cloudy.
While a recent study found that vitamin C supplementation was effective in patients who were already vitamin C deficient, more studies are needed to truly understand the relationship between vitamin C and a lower risk of cataracts. In addition to getting enough vitamin C, avoid tanning beds, and if you are outside, *wear sunglasses and a hat to protect your eyes*
Foods with vitamin C
- Kale
- Broccoli
- Oranges
- Lemons
- Strawberries
- Brussels sprouts
Omega-3s
Optometrists regularly recommend their patients consume omega-3s, and if a patient isn't getting enough of these fatty acids in their diet, try a supplement. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel or herring and some nuts and seeds.
The American Optometric Association points to omega-3s as a nutrient that can slow the progress of age-related macular degeneration. Studies have also found that they can help prevent dry eye disease. These nutrients are great for both conditions due to their anti-inflammatory effects.
Foods with omega-3s
- Tuna
- Salmon
- Herring
- Mackerel
- Chia seeds
- Flaxseed
- Walnut
Vitamin E
Another powerful antioxidant, vitamin E is vital to all our cells and cell functions. It helps to protect our bodies from cancer-causing free radicals and plays an important role in vision. Studies have shown that vitamin E can help protect the retinas from free radicals that can cause eye disease.
Vitamin C, another antioxidant, has more properties that help regeneration. Vitamin E can only help to protect the cells already there. But vitamin E can slow the progression of age-related macular degeneration. The American Optometric Association recommends 400 IU of vitamin E a day.
Foods with vitamin E
- Sunflower seeds
- Almonds
- Peanuts
- Collared greens
- Red bell peppers
- Mangoes
- Avocados
Zinc
Zinc is found in almost all multivitamins because it is such an essential nutrient to the body. It is used to boost the immune system and help the body heal from wounds quickly. Zinc also aids in eye health.
Zinc helps vitamin A create melanin (a pigment that protects the eyes) and may shield the eyes from age-related macular degeneration. The American Optometric Association recommends 40 to 80 mg a day to slow the progression.
Foods with zinc
- Meat
- Shellfish
- Chickpeas
- Lentils
- Pumpkin seeds
- Cashews
- Milk
Best Zinc Supplements
Lutein and zeaxanthin
Lutein and zeaxanthin are known to be important to our eyes. Lutein and zeaxanthin are carotenoids found in red and yellowish fruits and vegetables, as these compounds give the produce their vibrant colors. Carotenoids, also powerful antioxidants, are vital to eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, specifically, have been found to prevent damage to retinas.
