We Nova Scotians have probably all grown up hearing our parents rave about how “eating carrots is good for our eyes”.
But have you ever wondered why carrots? What are the specific nutrients in carrots that supposedly “improve” eye health? And are there other foods and supplements also beneficial for our eyes?
Let’s find out!
Key Takeaways:
- Lutein lowers the risk of age-related macular degeneration (AMD).
- Omega-3 fatty acids (EPA & DHA) effectively manage dry eye disease.
- Comprehensive formulas with antioxidants and carotenoids improve ocular health.
Supporting Vision and Eye Health with Supplements
Eating carrots is beneficial for our eyes as they are rich in beta-carotene, an antioxidant that is used by our body to produce vitamin A, a crucial nutrient for maintaining healthy vision.
However, vitamin A isn’t the only nutrient our eyes need.
Eyes require a variety of nutrients, including vitamins A, C, and E, along with minerals like zinc and antioxidants like lutein and zeaxanthin for optimal function and health.
This is where supplements come in.
However, beware!
Many supplements claim to enhance vision and eye health, but have no clinical tests or studies to back their supposed claims.
It is, therefore, essential to consult with your doctor before taking any vision or dietary supplements.
The Role of Supplements in Eye Health
Did you know that our eyes contain over two million working parts? This makes our eyes the second most complex organ in our bodies, after our brain, of course.
Now, we have all heard of brain food (fish, nuts, etc.), so why does eye food sound far-fetched?
Your eyes require nutrition just like the rest of your body. It needs nutrients to protect itself from sunlight, fight off inflammation, and stay sharp as you age.
If your regular diet is not giving your eyes the key nutrients they need, it can lead to the creation of free radicals, unstable molecules that damage cells and lead to oxidative stress, which:
- Speeds up aging in eye tissues
- Breaks down important cells in your retina and lens
- Increases the risk of AMD (age-related macular degeneration), cataracts, and dry eyes.
Studies, such as the Age-Related Eye Disease Studies (AREDS and AREDS2) sponsored by the National Eye Institute (NEI), prove that antioxidant-rich supplements, such as, lutein, zeaxanthin, vitamin C, vitamin E, omega-3 fatty acids, and zinc can minimize free radical damage and reduce the risk of AMD.
1. Lutein & Zeaxanthin: Protects Against Macular Degeneration
Lutein and zeaxanthin are powerful antioxidants known as carotenoids. They are found in high concentrations in the macula, the central part of the retina responsible for sharp, detailed vision.
These carotenoids act as internal sunglasses, filtering harmful light and neutralizing free radicals, thereby protecting the eyes from oxidative stress and free radical damage.
Lutein and zeaxanthin can be found naturally in leafy greens like spinach and kale. They are also found in egg yolks, vegetables like corn, peas, zucchini, and fruits like oranges and kiwis.
Incorporating these foods into your daily diet or taking lutein and zeaxanthin supplements, like AREDS and AREDS 2 supplements, can give your eyes the nutrients they need to maintain macular pigment optical density.
AREDS 2 supplements are made up of concentrated amounts of vitamins and minerals, including vitamin C (500 mg), vitamin E (268 mg), copper (2mg), zinc (80 mg), lutein (10 mg), and zeaxanthin (2 mg).
These supplements are especially beneficial for those diagnosed with early or intermediate AMD, as they can help protect retinal cells, preserve visual function, reduce the risk of age-related macular degeneration, and slow further ocular deterioration (advanced AMD).
However, AREDS 2 supplements aren’t recommended for those without AMD.
NOTE: It is always recommended to consult with your doctor and optometrist before taking any vision supplements. Keep in mind that supplements aren’t a substitute for medication or a cure for eye problems.
1. Omega-3 Fatty Acids: Relief for Dry Eyes and More
Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential nutrients for eye health.
They are especially beneficial in managing dry eye disease (DED), a condition characterized by insufficient or poor-quality tears that lead to ocular discomfort.
A comprehensive meta-analysis study encompassing 19 randomized controlled trials with over 4,000 participants found that 500 mg to 1000 mg of daily omega-3 supplementation significantly improved various DED parameters, including:
- Chronic inflammation: EPA and DHA are precursors to resolvins and protectins, lipid mediators that help resolve inflammation.
- Reduction in dry eye symptom scores
- Tear film stability: Enhanced tear breakup time (TBUT)
- Tear production: Increased Schirmer test scores
- Reduced corneal fluorescein staining and tear osmolarity
The study also indicated that higher doses of EPA and longer supplementation durations were associated with more pronounced improvements.
From a dietary standpoint, Omega-3 fatty acids can be found naturally in fatty fish like salmon, mackerel, sardines, etc. It can also be found in flaxseeds, chia seeds and walnuts (which contain ALA, a precursor to EPA and DHA).
Beyond their role in managing dry eye disease, omega-3 fatty acids are also greatly beneficial for retinal health and visual development.
3. Vitamins and Minerals for Improved Eye Health
Vitamin A, B1, C and E, along with minerals like zinc and copper, are all necessary for peak eye performance.
Vitamin A:
Found in carrots, sweet potatoes, pumpkins, squash, and red peppers, Vitamin A is what allows our eyes to see in low-light conditions. Vitamin A deficiency can lead to night blindness and DED.
Vitamin B1 (thiamine):
Found in beans, lentils, fish, pork, green peas, and yogurt, Vitamin B1 (thiamine) is often referred to as the anti-stress vitamin and is proven to help reduce inflammation for individuals living with DED.
Vitamin C:
Found in oranges, blackberries, broccoli, sprouts, and grapefruit, Vitamin C is a powerful antioxidant that offers protection against cataracts and supports healthy tear production.
Vitamin E:
Found in almonds, peanuts, sunflower seeds, soybeans, corn, asparagus, and wheat germ oil, Vitamin E is another powerful antioxidant that helps your eyes fight off free radicals and reduces the risk of developing cataracts.
Zinc:
Found in seafood, turkey, beans, milk, whole grains, nuts, chickpeas, and more, zinc is an essential mineral that allows for the transport of vitamin A from the liver to the retina. It helps in the production of melanin, a key pigment that protects the eye from UV light and also plays a key role in maintaining the health of cell membranes and the protein structure of the eye.
Copper:
Found in shellfish, nuts, seeds, leafy greens, whole grains, and dark chocolate, copper is a trace mineral that plays a big role in eye health. It provides antioxidant protection by forming an enzyme called superoxide dismutase (SOD), which protects your eye tissues from oxidative stress. It also supports eye structure and function, forming collagen and elastin, which help build and maintain the structure of your blood vessels, cornea, and other eye tissues.
FAQs
Q1) What supplements are best for preventing age-related macular degeneration (AMD)?
Lutein, zeaxanthin, vitamins C & E, and zinc (AREDS2 formulation) are clinically proven to be effective at combating AMD.
Q2) Can omega-3 fatty acids help with dry eyes?
Yes, clinical studies confirm that EPA & DHA effectively reduce symptoms of dry eye syndrome.
Q3) Are there side effects to taking lutein supplements?
Taking any form of medication or supplements can have associated side effects. It is best to always consult your healthcare provider for personalized advice.
Your Trusted Halifax Optometrist Since 1981
At Insight Optometry, our team has been providing quality eye care and exceptional customer service to Nova Scotians since 1981.
We offer a comprehensive range of eye care services, including adult and children eye exams, dry eye assessments, specialty contact lenses, laser vision consultation, neurolens, and eye disease diagnosis and treatments.
For more information, emergencies, or appointment booking, call us at (902) 422-4444 or email us at info@insightoptometry.com
