Nutrients that Support Eye Health

By Dr. Jourdan Javalera

Ocular Vitamins

The sale of vitamins and dietary supplements has grown into a $27 billion industry.  A recent study by the Centers for Disease Control found a little over half of the adult population in the U.S. takes at least one vitamin or dietary supplement mostly in the form of a multivitamin.  Advertisements abound with claims for vitamins, minerals, and herbs to improve the health of every part of the body including the eye.
 
So can vitamin supplements improve ocular health? 

As usual, the answer is not so straightforward.  First, the eye requires certain vitamins and minerals for it to function properly.  For example, vitamin A is necessary for the retina to function properly.  Thiamine is necessary for the optic nerve to transmit information from the eye to your brain.  However, most of us receive more than enough of these vitamins in our diet.  While a minimum amount of vitamins are necessary for proper function, an excess amount does not improve function.
In 2001, the Age-Related Eye Disease Study (AREDS) released their findings detailing the effects of high doses of antioxidants and zinc on patients with age-related macular degeneration and cataracts.  The AREDS study was a well designed, prospective, placebo controlled study that followed 3600 people for over 6 years. 
The AREDS study found no effect on the development of cataracts. The study found a significant reduction in the progression of macular degeneration in patients with intermediate and advanced macular degeneration.  This was great news because until this point there was no treatment for patients with age-related macular degeneration.  It is now standard of care to recommend the AREDS formulation of antioxidants and zinc to patients with intermediate and advanced macular degeneration. The study found no benefit for patients with early macular degeneration or no evidence of macular degeneration.
A study called AREDS II was initiated in 2006 and is currently ongoing that will look at the effects of lutein, xanthophylls, and omega-3 fatty acids on patients with macular degeneration.  The results have not been released yet, but a smaller study called the Lutein Antioxidant Supplementation Trial (LAST) has demonstrated improvement in 90 patients with age-related macular degeneration taking lutein supplements over the course of one year. 
In 2005, data from the Women’s Health Study (WHS) found a correlation of low intake of dietary omega-3 fatty acids among women who reported dry eye syndrome.  A small scale but prospective, randomized, placebo controlled and double-masked study published in 2011 in Cornea found increased tear production and volume in 36 patients with dry eye syndrome who supplemented their diet with omega-3 fatty acids.  As a result many doctors, including myself, are now recommending omega-3 fatty acid supplements as part of the treatment regimen for patients with dry eye syndrome.

Conclusion: Myth Confirmed

While there is little evidence vitamins and dietary supplements improve vision in patients without any medical problems, in patients with age-related macular degeneration and dry eye syndrome vitamins and supplements have been shown to be helpful.  In the care of age-related macular degeneration, vitamins have become the standard of care.

Nutrients that Support Eye Health

Home remedies on how to improve your eyesight naturally also involves eating a healthy diet rich in vegetables and fruits which contain essential vitamins for our eyes. Colored vegetables like carrots and pumpkin promote general health. Dietary supplements especially vitamins C, E, zinc and Omega 3 fatty acids are also effective. Herbs rich in antioxidants such as asparagus or rooibos also help to improve eyesight.

There are a number of nutrients which are known to promote eye health and improve eyesight. A balanced diet is important for eye health, but special attention must be paid to the foods that contain the needed nutrients and minerals. Some of these are:

• Lutein:  Good sources are broccoli, papayas, Brussels sprouts, zucchini and romaine lettuce
• Chromium: This can be found in onions, tomatoes, spinach and bananas
• Vitamin A: This is found in kale, broccoli, sweet potato, pumpkin, leafy vegetables, eggs and spinach
• Zinc:  The best sources are found in meat such as beef, pork and chicken, milk, cheese, wholegrain cereals, potatoes and yogurt
• Selenium: Good sources include Brazil nuts, tuna, salmon, shrimp, halibut, cod and shiitake mushrooms
• Vitamin E: Found in eggs, avocado, milk, spinach, wheat germ, nuts, asparagus and vegetable oil
• Vitamin C: Sources include oranges, potatoes and strawberries

Herbs and Spices for Eye Health

Some herbs and spices which have been shown to positively impact eye health include:

• Dill: This herb is rich in beta-carotene and lutein
• Turmeric: This is another excellent source of vitamins A, C and E. It has antioxidant properties and is used to help lower the risk of developing cataracts
• Bilberry: Used to help strengthen the capillaries in the eyes thus improving blood flow
• Oregano: Loaded with the eye friendly vitamin E
• Grape seed extract: Believed to have the ability to strengthen the capillaries and is also thought to be good for peripheral vision
• Eyebright: This herb’s anti-inflammatory properties make it a great choice for soothing eye baths.

Eye health experts also recommend wearing shades in bright sunlight to help prevent cataracts later in life. If you spend a lot of time reading or in front of the computer it is important to take frequent breaks to rest your eyes. Washing eyes with cold water also helps to keep them bright. Women who wear makeup should ensure that it is removed before they go to bed. In addition, to help protect the eyes, eye makeup should be replaced if the consistency and smell changes. There is also a rule of thumb that mascara should ideally be replaced every three months.

Getting enough sleep also helps reduces strain on the muscles and enhances focusing power of lenses. Finally, avoid stress and embark on proper eye care since this is the only way of improving your eyesight naturally.

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