8 Nutrients To Optimize Your Eye Health

Our eyes are something we usually take for granted. However, as we age, eyesight often grows dim. You don’t have to be a grandparent to experience age-related eye conditions. 

Some even develop in the early to mid-forties. One of the earliest vision problems you may notice is the inability to see clearly at close distances. 

You might notice the need to hold your book at arm’s length to see the words clearly. Other problems usually develop between mid-forties and age sixty. 

Some age-related conditions responsible for failing eyesight include presbyopia, cataracts, macular degeneration, and reduced tear production. 

While it’s true that these problems are common, you shouldn’t feel like failing eyesight is a side effect to aging that you have to accept.

Taking care of your eyes isn’t much different than taking care of the rest of your body. In the same way that vegetables and whole grains keep your body healthy, certain nutrients offer health benefits for your eyes. 

The secret to improving your chances of continued good eyesight could be in the foods you eat or vitamins you choose. 

These 8 nutrients work in different ways to optimize your eye health and improve sight.

1. Vitamin A

Light sensing cells in your eyes allow you to see things clearly. 

Vitamin A is essential for maintaining these photoreceptors.

If you’re not getting enough vitamin A, you might suffer from night blindness, dry eyes, and other more serious conditions. 

You can find vitamin A in animal-derived foods like liver, egg yolks, and dairy products. Vitamin A is also created by your body when certain nutrients are consumed.

2. Omega 3 Fatty Acids

You might be familiar with Omega 3 fatty acids if you’re trying to lower your cholesterol. Omega 3s also offer significant benefits for eye health. A diet rich in omega 3 fatty acids can help you prevent dry eye, macular degeneration, and glaucoma.

You can use these foods to add Omega 3 fatty acids with these foods:

• Coldwater fish like tuna, sardines, herring, and tuna 
• Walnuts
• Flaxseeds
• Dark green leafy vegetables
• Sunflower and corn oil

3. Anthocyanins

Anthocyanins can be found in many berries, including blueberries, tart cherries, bilberry, chokeberry, and blackcurrants. 

New Zealand blackcurrants are particularly high in healthy nutrients, boasting extremely high levels of zinc, vitamin C and powerful anthocyanins. 

Vision Smart Center uses only New Zealand blackcurrants from Just the Berries Farm in our products, ensuring superior quality. 

New Zealand’s unpolluted environment and optimal climate combined with low pesticide use and special breeding programs provide potent blackcurrants with superior health benefits.

Anthocyanins are the pigments that give red, purple, and blue plants their dark coloring. 

So, if you need an extra excuse to fill up on berries this summer, do it for your eyes. 

Berries are not only low in calories, they’re also great for your health. 

Besides contributing to good heart health and aiding in cancer prevention, anthocyanins slow down the progression of Glaucoma, a major contributor to failing eyesight as we get older.

4. Vitamin C

If you’re prone to winter colds, you probably know a little about the health benefits of vitamin C. 

It’s true that citrus fruits are good for the immune system, but most people don’t know they’re also good for your eyes. Vitamin C packs a double punch against dimming vision by lowering your chance of getting cataracts and fighting macular degeneration. 

You can find Vitamin C in many foods including:

• oranges
• lemons
• grapefruit
• broccoli
• green & red peppers
• strawberries, raspberries, and cranberries
• leafy greens 
• tomatoes

5. Zinc

Zinc is a nutrient naturally found in the macula part of your retina. It works with vitamin A to create melanin (a pigment that protects your eye). A zinc deficiency can make it more difficult to see at night and even increase the likelihood of getting macular degeneration. 

You can find zinc in meats like oysters, beef, lobster, and pork. Yogurt, baked beans, and cashews contain zinc as well. Some breakfast cereals are even fortified with the mineral.

6. Vitamin E

Often known for promoting skin health, Vitamin E is good for your eyes too. Vitamin E prevents fatty acids from oxidizing. Since your retina contains these acids, vitamin E plays an important role in eye protection. A deficiency of this important vitamin can even lead to blindness.

Some foods that contain vitamin E include almonds, sunflower seeds, and some vegetable oils. 

7. Beta Carotene

Beta carotene is the pigment found in many orange and yellow vegetables. It doesn’t do anything to improve your eyesight on its own. Instead, it converts to the vitamin that holds huge importance in eye health: Vitamin A. 

Many foods are rich in beta carotene, including:

• Carrots
• Broccoli
• Asparagus
• Kale
• Chives
• Grapefruit
• Sweet potatoes
• Plums
• Spinach

8. Sulfur

Sulfur is an important nutrient for good eye health. It can promote good vision and even prevent cataracts. Found in protein, sulfur is usually consumed naturally in your daily diet. However, those on a vegan diet may wish to take supplements to increase sulfur intake.

Sulfur can be found in protein rich foods like meat, fish, poultry, eggs, legumes, and nuts. Many vegetables contain sulfur as well, including garlic, onions, cabbage, kale, Brussel sprouts, kale, lettuce, and raspberries.

Nutrients and Supplements to Improve Eye Health

Changes to your diet are a great way to protect your eyes from the conditions that arise as you age. 

Making sure to consume a colorful variety of fruits and vegetables is the best way to ensure you gain a mixture of healthy nutrients every day. 

A healthy daily menu may include a breakfast of zinc fortified breakfast cereal topped with berries, a lunch containing a serving of protein and 2 cups of dark leafy greens, and a dinner of salmon or tuna with a side of sweet potatoes, and spinach. 

Take your daily supplements as recommended on the label.

Sometimes it’s difficult to get all of the necessary vitamins and nutrients into your diet. This is where supplements come in handy. 

At Vision Smart Center, we use the highest quality New Zealand Black currants to provide amazing health benefits for your eyes and the rest of your body. 

Our best selling Vision Smart Supreme contains 210 mg of vision boosting anthocyanin per daily dosage. 

To learn more, contact us today or visit our blog for more great tips on natural ways to improve your health.