It is common knowledge that Americans do not eat enough nutrient-rich foods in their diets. Vitamin supplements may help fill in the gaps.
What does our body need for healthy vision?
Antioxidants: Antioxidants are chemicals that reduce the damage caused by “free radicals”. Free radicals are chemicals that attack and cause aging changes to the body's tissues. Research has shown that a diet rich in antioxidants may reduce the risk of age-related macular degeneration (ARMD) and slow the growth of cataracts.
Sources of Vitamin A & Beta-Carotene (converted to Vitamin A by the body)
Vitamin A, also called retinol, helps your eyes adapt to different light levels. It also helps keep your eyes, skin and mucous membranes moist.
Recommended levels: Women--800 micrograms (mcg); Men--1000 mcg
Sources of Vitamin C
- Citrus juices & fruits
- Tomatoes
- Berries
- Potatoes with skins
- Green and red peppers
- Broccoli
- Spinach
Vitamin C (ascorbic acid) helps to heal wounds, prevents cell damage, promotes healthy gums and teeth, & strengthens the immune system. It also helps the body absorb iron. Recommended levels: 60 milligrams (mg) daily.
Sources of Vitamin E
- Wheat germ
- Avocado
- Whole grain products
- Egg yolk
- Nuts
- Liver
- Peanut butter
Vitamin E contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing.
Recommended Levels: women -- 8 mg; men --10 mg daily.
Sources of Lutein & Zeaxanthin
- Carrots
- Yellow potatoes
- Mango
- Prunes
- Acorn & winter squash
- Egg yolks **richest source of zeaxanthin.
- Extracts of marigold flowers (lutein)
Lutein & zeaxanthin belong to the family of carotenoids and are the two major components of the macular pigment of the retina. They are the only carotenoids found in both the macula and lens of the human eye. They have dual functions in both tissues to act as powerful antioxidants & to filter the damaging effects of high-energy blue light. Recommended Levels: While no recommended daily allowance currently exists for lutein, positive effects have been seen at levels of 6 mg/day. Individuals who consumed between 6 mg - 12 mg of lutein per day in their diets were less likely to develop cataracts & macular degeneration.
Recommended dietary minerals:
Sources of Copper
- Liver
- Seafood
- Beans
- Nuts
- Whole-grains
- *Oysters
Copper is needed to help body use iron. It is also important for nerve function, bone growth, and to help body use sugar. Copper is also a strong antioxidant. Copper may play a role in protecting against heart rhythm disorders (arrhythmias) and high blood pressure.
Recommended Levels: 900 mcg
Sources of Zinc
- Dairy products
- Beans
- Nuts
- Wholegrain cereals
- Pumpkin seeds
Zinc plays an important role as a component of many enzymes in regulating cell growth, DNA and protein synthesis, and energy metabolism. Zinc is an important mineral which is essential for protein synthesis and which helps to regulate the body's immune system. Recommended Levels: women – 9mg; men – 9-12 mg
Supplements geared towards ARMD are formulated with considerably higher doses than those found in multi-vitamins (such as Centrum Silver). It can be difficult to achieve these levels from diet alone. Specialized ocular supplements that contain the recommended dosages are available from several different companies.