The Importance of Vitamins to Eye Health

Written by Your Eye Care Guide

Old Wives Tale or Myth?

Did Grandma ever say to you ‘eat your carrots they are good for your eyes, or ‘ if you don’t eat your carrots you will go blind’. Fact is she was not far from the truth.

According to research, Xerophthalmia is a common cause of childhood blindness found often in developing countries where fresh vegetables, dairy products, pulses and grains are not utilised in the diet. The need for essential vitamins and nutritional advice is very important not only for eye health, but for our general health, to repair our bodies and protect against wear and tear and infection.

Good eye health can be maintained with a nutritious diet rich with antioxidant vitamins or ‘Carotenoids’. According to clinical trials, antioxidants Lutein and Zeaxanthin found naturally in orange and yellow fruits and green leaf vegetables, can help maintain healthy cells and tissues in eyes. ‘Eye’ronically we find that these essential vitamins are found in foods that our parents and grandparents ‘made’ us eat as youngsters.

Types of Vitamins

Vitamin rich food sources are readily available in our local grocery stores in the form of fresh fruit and vegetables. Focusing on three main vitamins A, C and E essential for good eye health the antioxidant vitamins are found in fresh fruit and vegetables such as grapefruits, oranges, dried apricots, kiwis, tomatoes and corn, not forgetting carrots, peas and green beans, and green leafy vegetables spinach, sprouts, and kale.

Vitamin A is an antioxidant found in animal sources such as liver or butter, or from plants that contain carotenoids – these are red and yellow pigments found in plants and animals. Vitamin A, which maintains healthy cells in some structures of the eye, is required for converting light into nerve signals in the retina.

Lutein rich sources can be found in bilberries, kale, spinach, broccoli, mango and yellow peppers. Vegetables containing lutein are better eaten cooked, than raw as antioxidants in the vegetables are released when the cell walls break down during cooking.

A good source of Zeaxanthin can also be found in tangerines, oranges, sweet peppers, broccoli, corn and spinach, also certain types of lettuce.

Dairy products and egg yolks are another source of essential vitamins along with nuts and seeds.

Vitamin C and Zinc are claimed to be especially good for maintaining eye health in the elderly. Vitamin C being a water-soluble vitamin is best taken in its natural juice state from oranges and other citrus fruits or recommended in a liquid supplement.

Vitamin E can be found in nut oils, sunflower seeds, whole grains, wheat germ, and spinach. Antioxidants such as vitamin E help to protect cells against the effects of free radicals. Vitamin E works well in enhancing and protecting vitamin A. There are promising results from tests to show that vitamin E may prevent or slow the onset of cataracts.

Eye Conditions

Many of today’s common eye conditions it is said could be alleviated by maintaining a healthier, essential vitamin rich diet and research still continues today.

Cataracts - or clouding of the eyes natural lens – are more commonly found in older people. Cataract ‘clouding’ occurs when abnormal crystalline protein fragments breakdown during the ageing process, these fragments clog together and cause blurred or disrupted vision.

It is thought that sufferers of diabetes, and also steroid users are at risk of developing cataracts and smoking, although more tests are to take place to confirm the risk. Eye diseases such as cataracts can be helped by taking a good source of vitamin A which can be found naturally in carrots, spinach and cod liver oil.

Age-related macular degeneration (AMD) - a condition in which the macula is damaged resulting in loss of central vision - can benefit from improving our diet. Results of tests carried out into age-related macular degeneration are consistent and show that deficiencies in essential vitamins and minerals are common.

How To Take Vitamins

For the many people with busy lifestyles unable to access or have time to consume vitamins in natural foodstuffs, and for ease and convenience, a wide range of vitamin supplements are readily available on the market today.

Vitamins are taken orally in tablet, capsule or liquid form. Some multivitamins available today already contain the antioxidant Lutein but eye vitamins containing lutein can be purchased separately.

Vitamins in tablet form should always be taken with food, to aid nutrient absorption. Apple cider vinegar taken before a meal also aids nutrient absorption. Also try to limit fluids with meals to improve digestion and avoid cold or iced drinks. Although liquid vitamin supplements are more easily absorbed by the body, capsules are just as good. If capsules are too big to be swallowed then the capsule contents can be mixed in with either a fruit juice or yoghurt.

It is possible to take a multivitamin as well as eye vitamins but it is always advisable to read the label or check with the pharmacist before purchasing, as certain vitamins have minimal benefit if taken together.

If taking antibiotics it is recommended that you take acidophilus supplements between vitamins. This will help create good bacteria replacement, destroyed by the antibiotics. Elderly patients are often advised that it is especially important to take acidophilus on a regular basis.

Our own health and well-being is important, and we can protect and prevent ourselves from failing eye damage and disorders simply by following guidelines and a good nutritious diet rich in the essential antioxidant vitamins. Start now and feel the benefits all round.

 

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