Supplements for Eyesight

According to the charity Fight for Sight, there are approximately 2 million people living with sight loss in the UK, and every 6 minutes someone is told they’re going blind. About 79% of people living with vision loss in the UK are aged over 64. Conditions that can cause sight loss include age-related macular degeneration, glaucoma, cataracts and diabetes-related sight loss.

Did you know that good nutrition can go a long way towards supporting eye health and good vision? Incorporating foods containing nutrients that support healthy eyes and vision into your diet is an excellent way to help prevent loss of vision, particularly in older age.

Key Foods for Eye Health

Our eyes have a high requirement for several vitamins and minerals, and the delicate structures within the eye are especially prone to damage. Antioxidants like vitamins A, C, and E plus the minerals selenium and zinc are known to help protect eyes from oxidative damage and optimise healthy vision.

Look after your eyes by including the following foods in your diet:

  • Blueberries contain anthocyanins, a purple plant pigment that provides anti-inflammatory protection to photoreceptor cells and blood vessels within the eye.
  • Spinach is a rich source of lutein, a powerful antioxidant carotenoid found in high concentrations in the back of the eye responsible for clear vision. Other food sources include broccoli, kale, peas, and sweetcorn.
  • Nuts such as pecan nuts and brazil nuts are rich in zinc, which is important for the conversion of light into electrical signals in the eye.
  • Oily fish including salmon, mackerel, sardines and anchovies are excellent sources of omega-3 fatty acids that have anti-inflammatory properties which may help to prevent oxidative damage to the eyes.
  • Egg white is a rich source of the amino acid taurine which is needed for retinal function and the conversion of light into electrical signals in the eye. Egg yolks are rich in zinc, selenium, vitamin A, lutein, and zeaxanthin, making whole eggs a superfood for eye health.

Which Supplements Can Support Eye Health?

  1. Lutein
  2. Zinc
  3. Omega-3 fatty acids
  4. Vitamin C

Top Tips on Buying Supplements for Eye Health

  • Vegan sources of omega-3 in the form of algae oil are available if you do not wish to supplement with a fish oil.
  • Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption. Men require 9.5 milligrams per day, women require 7 milligrams per day.
  • For vitamin C, the ascorbate form rather than ascorbic acid can be a better choice, as this is gentler on your stomach. Adults require 40mg per day.

Nutritional Therapy Support For Eye Health

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with eye health and to book a consultation, head over to our expert page here:

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