![]() ![]() There is a high concentration of fatty acids within the retina, and Vitamin E, being a fat-soluble antioxidant, helps protect these fatty acids from being damaged. Fats, which form part of cell membranes are vulnerable to damage from free radicals. Vitamin E may help provide protection to the lens of the eye, although further studies are required to confirm this. For more information on good food sources see our section on Vitamin C. Good food sources: Including plenty fruits and vegetables in your diet will help provide Vitamin C. Evidence shows that omega-3 fatty acids, either through your diet or a vegan omega 3 supplement, may help reduce dry eyes, something you may experience from too much screen-time. It is thought DHA has an anti-inflammatory effect that helps cells in the retina and cornea (the clear cover on the front or the eye) heal and regenerate after damage due to light exposure and ageing. Omega-3 fatty acidsĭHA or (docosahexaenoic acid) is a long-chain omega-3 fatty acid found in high amounts in the retina, where it helps maintain eye function. For more sources, see our section on Zinc. Good food sources: Zinc is found in meat, shellfish, dairy foods, bread and cereal products. Zinc acts as an antioxidant as well as playing a vital role in bringing Vitamin A from the liver to provide protection to the eye. Zinc is found in high concentrations in the eye and it plays a key role in maintaining normal vision. Good food sources: milk and dairy products, eggs, fortified breakfast cereals and mushrooms. Screen Eyes™ | Optimal vision health & protects against AMD The vitamin acts as an antioxidant and helps reduce oxidative stress which can cause damage to cells in the body, including those in the eyes. Vitamin B2 is known to help keep eyes healthy. Astaxanthin is found in trout, shrimp and salmon (it gives the fish its pinkish colour). Good food sources: We can get Lutein and Zeaxanthin from eating dark green leafy vegetables such as spinach, kale, broccoli, peas and lettuce and also egg yolks. These carotenoids play an important role in maintaining good vision and protecting your eyes against harmful blue light – for example the light emitted from artificial lighting and electronic devices such as smart phones and computer screens. Evidence is also emerging on the benefits of the carotenoid Astaxanthin on eye health. There is evidence that these carotenoids may help prevent damage to your eyesight through age-related macular degeneration (a common condition that affects the middle part of your vision). ![]() Carotenoids such as Lutein, Zeaxanthin and Meso-Zeaxanthin, which is made in the body from these carotenoids, are key components of this protective pigment. This is protected by a pigment known as the Macular Pigment which absorbs light, acting as a sunscreen, preventing damage to the retina. ![]() The retina is a layer of light-sensitive cells on the back wall of your eyeball. Lutein and Zeaxanthin are the main dietary carotenoids found in the human retina. Good food sources: Including a variety of yellow, red and green leafy vegetables and yellow fruits in your diet will provide your body with beta-carotene, which can be converted into Vitamin A. Other types of carotenoids are not converted to Vitamin A, but are also beneficial to health (see the section below). Beta-carotene, for example, is one type of carotenoid that can be converted to Vitamin A. Vitamin A is important for maintaining good vision and for helping you see in poor light.Īlthough Vitamin A is only found in animal foods such as dairy and eggs, the body can convert some plant compounds called carotenoids into Vitamin A. Your eyes need a high amount of antioxidants for protection from such oxidative stress and a diet rich in antioxidants can help protect the eye from damage. There are basic tips for maintaining healthy eyes, and your diet can also play a role. ![]() The eye is particularly susceptible to oxidative stress, from daily exposure to sunlight and oxygen in the atmosphere which, along with excessive screen time and glare can contribute to eye strain and fatigue. Here we explain the important vitamins for eyes you can gain through your diet and through eye supplements. We all know how important our vision and eye sight is, yet too little attention is paid to how we feed our eyes the nutrients they need to help prevent conditions such as age related macular degeneration (AMD). Our eyes are small but highly complex sensory organs that allow us to see and provide information to the brain on colours, shapes, depth and movement. ![]()
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