Many people turn to vitamins and supplements in an attempt to address eye problems; however, it would be ideal if these nutrients could come directly from diet instead.
Carrots are an excellent source of vitamin A, which is crucial in protecting eyes against night blindness and age-related macular degeneration. Zinc can aid in the production of melanin by vitamin A and thus provide additional UV protection to eyes from sun damage.
1. Lutein & Zeaxanthin
Lutein (LOO-teen) and zeaxanthin (zEE-ah-ZAN-thin), two essential eye nutrients, are among the body’s top priorities for maintaining good eyesight. As carotenoids – yellow to orange-red pigments found abundantly in plants, which humans rely upon for healthy vision – both can be found readily available through diet. Dark leafy vegetables like spinach, kale and collards provide ample sources for these carotenoids while other sources include nuts seeds fish eggs squash pumpkin.
Lutein and zeaxanthin are antioxidants (OH-SHEE-noids), helping to combat oxidative stress and free radical damage to the eye. Free radicals are unstable molecules that destroy cells, contributing to chronic conditions like heart disease, cancer, age-related macular degeneration and cataracts. Lutein and zeaxanthin also act as natural filters against UV radiation exposure by filtering out high energy light waves such as blue-violet (400 to 700nm).
Studies published in 2013 in Archives of Ophthalmology revealed that high consumption of lutein and zeaxanthin reduced adults’ risk for advanced age-related macular degeneration by 25%. This indicates that using both supplements and diet rich in fruits and vegetables to lower vision loss due to macular degeneration could significantly lower vision loss risk.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are an essential source of healthy fats that your body doesn’t produce naturally and must obtain from food sources, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both key building blocks for cell membranes that protect eyes and research shows their importance for eye health.
Studies have also demonstrated the power of consuming an Omega-3 fatty acid-rich diet in order to alleviate dry eye symptoms and signs. Omega-3s help improve oil in tear glands to promote healthier tears that don’t evaporate as easily, which often contributes to dry eye symptoms.
Omega-3 fatty acids may also help by reducing inflammation in the eyes, which is one risk factor of eye conditions like glaucoma. Research shows that anti-inflammatory properties of Omega-3 fatty acids reduce intraocular pressure that can lead to optic nerve damage in patients living with glaucoma.
Studies published in the FASEB Journal demonstrate how consuming fish oil capsules or supplement with EPA and DHA, commonly found in fish oil capsules or supplements, can alleviate allergic conjunctivitis (AC) symptoms in mice. Researchers developed a new form of DHA called Lysophospholipid-DHA that crosses retinal boundaries to bind with certain receptors; their tests found this significantly decreased AC symptoms among mice.
Omega-3 fatty acids offer additional eye benefits, including reduced risk of age-related macular degeneration. According to population-based studies, those consuming high amounts of Omega-3 through diet or supplementation experience a 50 percent reduction in wet macular degeneration risk and slower progression due to anti-inflammatory properties in Omega 3.
3. Zinc
Zinc is an essential mineral for maintaining eye health. It plays an integral part in converting vitamin A into its active form and maintaining the integrity of retinal pigment epithelium, which serves as a barrier that transports nutrients into the eye. Zinc also plays an essential role in controlling channels that allow ions to move freely within and between retinal neurons.
Zinc has long been used as a way to reduce oxidative stress and prolong photoreceptor cell life in animal models of light-induced retinal degeneration. Studies have confirmed this benefit with high-dose zinc supplements – such as those recommended in the AREDS clinical trial with 80 mg of zinc oxide plus 2 mg cupric oxide per day – significantly slowing progression of advanced AMD and associated vision loss. Zinc with rosemary extract may even prove particularly effective against light-induced damage.
Age-Related Macular Degeneration Study (AREDS), a nationwide, randomized clinical trial that involved taking daily supplements of antioxidants such as vitamins C and E as well as beta-carotene plus zinc was shown to significantly lower the risk of advanced AMD and its related vision loss in people in categories 3 and 4 (those with extensive intermediate drusen, large drusen or noncentral geographic atrophy in one or both eyes as well as visual acuity 20/32 in one eye), when taking this formulation compared with placebo.
Recently, however, an Archives of Ophthalmology study demonstrated that too much zinc can harm retinal cells that form the back of the eye focusing screen. Researchers observed in their laboratory studies that excess levels of zinc led to healthy retinal cells being destroyed; when excess zinc was removed from the retina however, damaged ganglion cells survived and even began regenerating themselves.
4. Selenium
Selenium is an essential trace mineral required by the body to support thyroid hormone synthesis, metabolism and DNA repair processes. Furthermore, selenium helps reduce oxidative damage to cornea and may assist with treating dry eye disease (keratoconjunctivitis sicca).
Selenoprotein P, found in healthy tear fluid, is known to transport selenium directly to the cornea. Researchers hope to use this discovery as the basis of therapeutic selenium compounds to treat corneal diseases like Keratoconjunctivitis Sicca and superficial punctate keratopathy.
Men who take selenium supplements may increase their sperm production as this mineral is essential for its metabolism and support of spermatogenesis, where sperm cells form within reproductive organs before maturing to mature sperm cells.
Studies have demonstrated that selenium can significantly decrease the risk of cataracts. Furthermore, it has been found to reduce cholesterol levels and increase glutathione peroxidase activity which reduces oxidative damage to lenses of eyes.
Mineral therapy is also used to treat autoimmune disorders such as thyroid eye disease, asthma, alopecia areata, inflammatory bowel disease, chronic fatigue syndrome, rheumatoid arthritis and low birth weight. Furthermore it may assist with treating fibromyalgia, autoimmune gastritis fatty liver disease and alcoholic liver disease.
However, chronically high intakes of the trace element can lead to selenosis – an endocrine disorder in which there is too much selenium in the bloodstream. Early symptoms of selenosis include garlic-smelling breath and brittle nails; long-term exposure may even cause nerve damage and neurological abnormalities. Therefore, it’s wise to consult your physician before increasing your selenium consumption via diet or supplements to make sure your dose is safe for you.
5. Copper
Copper is an excellent conductor of electricity and heat. Its mineral composition helps balance the energies of both moon and sun to promote inner calm in an otherwise chaotic situation, as well as dispel negative thought patterns. Since copper belongs to planet Mars – known for its warrior energy – having one on your wrist may provide physical and mental boost or shield you against negative people.
Chemically, copper is a reddish-brown metal in Group 11 (Ib) of the periodic table with symbol Cu and atomic number 29. Copper is renowned as an excellent conductor of electricity and heat; malleable yet ductile for easy handling while having excellent corrosion resistance as well as high melting point properties. Copper alloys such as brass and bronze are popularly used as an effective conductor of electricity or heat transmission.
Copper has the highest electrical conductivity of any element other than silver, and copper cabling has become popular for use in modern vehicles and solar photovoltaic systems due to its low resistance and ability to carry large current flows. Copper also finds use as medical equipment due to its antibacterial properties.
Copper plays an essential role in bone formation, blood clotting, iron metabolism and nerve cell functioning in our bodies. Copper can be found in most animal and plant foods; humans average daily diet provides about 1,400 milligrams which is mostly absorbed via upper small intestine. Two thirds of all copper in our bodies is located within muscle tissue while remaining amounts can be found in liver, brain kidney skin gastrointestinal tract.
Oriental Medicine associates copper with two eye points known as Jingming (UB-1) and Shenshu (CH-7), which promote the flow of Qi to the eyes, providing relief for blurry vision, dry corneal surfaces, scleritis, glaucoma and night blindness.
