Five vi­ta­mins and min­er­als to main­tain sharp vi­sion

Iran Daily - - Health -

Best sup­ple­ments for eyes: When it comes to look­ing af­ter your eyes, cer­tain nu­tri­ents have a par­tic­u­lar affin­ity with eye health. Which vi­ta­mins and min­er­als, avail­able in sup­ple­ment form, can help boost vi­sion?

Healthy eyes are main­tained by eat­ing a nu­tri­tious bal­anced diet, but cer­tain vi­ta­mins and min­er­als have a par­tic­u­lar affin­ity with eye health, ex­ wrote.

Boost­ing your food in­take with th­ese in-sup­ple­ment form could in­crease your chances of main­tain­ing sharp vi­sion for as long as pos­si­ble.

So, whether your eye­sight is di­min­ish­ing due to in­creas­ing age, you’re suf­fer­ing from chronic eye­strain be­cause of star­ing at a com­puter day af­ter day, or you just want to keep your vi­sion in check, we have listed five sup­ple­ment sug­ges­tions to keep your vi­sion tip-top.

Nu­tri­tion­ist for Wa­ter for Health, Re­becca Ry­ch­lik-cun­ning, rec­om­mends the best sup­ple­ments to boost vi­sion.

Vi­ta­min D

En­sur­ing you’re get­ting enough vi­ta­min D is cru­cial for keep­ing your peep­ers gog­gle free, ac­cord­ing to Re­becca.

She said: “It can help to re­duce painful dry eye symp­toms, and some re­search has demon­strated the abil­ity of vi­ta­min D to help im­prove vi­sion and re­duce in­flam­ma­tion of the retina.

“Many of us don’t get enough vi­ta­min D, par­tic­u­larly in the win­ter, so it’s vi­tal to sup­ple­ment with a good qual­ity vi­ta­min D once sum­mer is over.

Pub­lic Health Eng­land rec­om­mends adults and chil­dren over the age of one take a daily 10mcg dose of vi­ta­min D.

“If you have any chronic health con­di­tions that re­quire med­i­ca­tion, please speak to your doc­tor be­fore chang­ing your diet or tak­ing sup­ple­ments.”

Vi­ta­mins C, E and A

When it comes to clear vi­sion, you will do well to find a sup­ple­ment that con­tains th­ese three pow­er­ful an­tiox­i­dant vi­ta­mins.

Re­becca ex­plained: “They work syn­er­gis­ti­cally to keep your eyes healthy, main­tain ac­cu­rate vi­sion and re­duce the risk of AMD.

Vi­ta­min C keeps the blood ves­sels in your eyes strong and helps to prevent cataracts.

“Vi­ta­mins C and E re­duce ox­ida­tive stress and calm in­flam­ma­tion, while vi­ta­mins E and A can help your eyes to heal more quickly af­ter laser eye surgery.

“Lack of vi­ta­min A can mean a higher risk of Xeroph­thalmia — a pro­gres­sive eye dis­ease — and it can also con­trib­ute to dry eye symp­toms and af­fect night vi­sion.”


Zinc is cru­cial for pre­vent­ing mac­u­lar de­gen­er­a­tion. It also helps to con­vert vi­ta­min A from retinol to reti­nal, pro­tect­ing against night blind­ness, plus it is su­per es­sen­tial for nu­tri­ent ab­sorp­tion and waste re­moval, help­ing to keep in­flam­ma­tion and cel­lu­lar dam­age at bay.

Re­becca added: “Our bod­ies don’t store zinc, so we need to en­sure a reg­u­lar in­take to keep stocked up. Sup­ple­ment­ing can be an ef­fec­tive way to do this, but don’t ex­ceed the RNI of 9.5mg a day for adult males and 7mg a day for adult fe­males as it can have ad­verse ef­fects.”

Omega 3

Fish oils can im­prove ir­ri­tat­ing dry eye symp­toms, and help to prevent reti­nal dam­age, mac­u­lar de­gen­er­a­tion, and di­a­betic retinopa­thy.

Re­becca rec­om­mends Uno­car­dio Ac­tive mind and vi­sion, which has been spe­cially for­mu­lated for those of you work­ing long hours at the com­puter, and while pro­tect­ing your eyes, it boosts your brain power too, she said.

She added: “Re­gard­less of whether you’re chained to a lap­top or not, re­search has proved that DHA, a fatty acid found in fish oils, is a win­ner when it comes to pro­vid­ing the ul­ti­mate eye pro­tec­tion. It also con­tains vi­ta­mins B9, B12 and fo­late which can ward off age-re­lated mac­u­lar de­gen­er­a­tion (AMD).

“Added bonus — if you’re not a lover of fishy fla­vors, this sup­ple­ment is the one for you as it comes with a tasty or­ange tang.”


Re­becca said this an­tiox­i­dant-rich phy­tonu­tri­ent is abun­dant in the tis­sues of the eyes, help­ing to de­fend against cataracts and the sig­nif­i­cant loss of vi­sion as­so­ci­ated with AMD.

She ad­vised: “If you’re con­cerned about your eye­sight, sup­ple­ment­ing with this carotenoid could of­fer you some pro­tec­tion. You’ll also find it in dark leafy greens like kale and spinach, squash, pump­kins, car­rots, sweet po­ta­toes, broc­coli, peas and egg yolks.”


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