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We know that an all round healthy diet is imperative for our well being and development. Many of us also take supplements to boost those levels that we know we aren't receiving through food intake. One of the most important minerals and vitamins for healthy eyes are also the two most common deficiencies in older people, magnesium and vitamin B-12. In order for our retinas to work properly, the ultimate eye vitamin is considered to be Vitamin A. It is also required to produce Rhodopsin, the visual pigment used in lower light levels.
To maintain healthy levels of Vitamin A you should include items like carrots, mango, cantaloupe melons, sweet potatoes and spinach in your diet.
Vitamin A helps:
Moisten the eyes, which can enhance visual acuity, it assists the eyes adjustment to light changes, can prevent blindness from macular degeneration and assist in the prevention of cataract formation.
Lets take a look at other vitamins and their uses;
- Vitamin C builds collagen so it can help maintain the shape of the cornea particularly important when an infection is in place. Vit C will fights against free radicals and can prevent cataracts from developing due to UV radiation and oxidative stresses. Natural fruit juices are an excellent source of Vitamim C.
- A clinical study has shown that Vitamin E's antioxidant properties can reduce the risk of cataract development and will protect against age-related macular degeneration. Combined with Vitamin C the eyes receive greater protection from harmful UV rays. Vitamin E sources include avacado, leafy vegetables like Kale, asparagus, and yams, but the richest source of vitamin E is wheat germ.
- For maximum nerve functions, a supplement of B Complex vitamins are recommended. The retinal receptor cells send all their messages through nerve fibers into the optic nerve and into the brain. Vitamin B-12 is highly recommended by ophthalmologist for people with glaucoma or optic nerve disease. Meat such as liver, turkey, and tuna are excellent sources of B-12 complex vitamins. Vegetarians can obtain them by eating whole grains, molasses, potatoes, bananas, lentils, chile peppers, tempeh, and beans.
Recommended Minerals for Healthy Eyes
- Chromium is crucial in regulating blood sugar levels. A healthy form of chromium is glucose transfer factor (GTF) chromium. Look at supplement underwriting to ensure it is present.
- Magnesium assists in nerve conduction and it will assist in dilating blood vessels. This is particularly important for maintaining the flow of blood to the eye and brain in elderly patients with macular degeneration or diabetes, at a time of decreased blood pressure because they are lying down.
- Selenium boosts immunity and helps to fight off infections and is an important co-factor for vitamin E, iodine, and glutathione reductase. Studies have reported low selenium levels in cataract patients.
- Zinc assists in the conversion of beta-carotene into vitamin A. The highest concentration of zinc in our bodies is contained in our eyes. It effects enzymes present in the retina and will help prevent cataracts and macular degeneration.
- An important component of connective tissues is collagen and copper is required to assist in the production of it. Copper gluconate is one of the most important blood antioxidants. It keeps our cell membranes healthy and helps our red blood cells in hemoglobin production.
Check for these minerals when choosing supplements and your eyes will be getting the best all round care for years to come.