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Eye Health
20/20 Vision or Better!

Eye Health
20/20 Vision or Better!

What is Eye Health?

EYE HEALTH: Is defined as the state in which vision, ocular health, and functional ability is maximised, thereby contributing to overall health and well-being, social inclusion, and quality of life!

What is Eye Health Nutrition?

Researchers have linked eye-friendly nutrients, such as lutein and zeaxanthin, vitamin C, vitamin E, zinc, and omega-3 fatty acids, to reducing the risk of certain serious eye diseases like age-related macular degeneration and cataracts. You can find these antioxidants in green leafy vegetables, fruits, nuts and a lot of other foods.

Foods rich in lutein and zeaxanthin are typically dark-colored fruits and vegetables, including:

  • spinach
  • kale
  • collard greens
  • yellow corn
  • carrots
  • kiwi
  • mangos
  • melons

You can also find omega-3 fatty acids in plant-based sources, such as:

  • nuts
  • seeds (flax seeds and chia seeds)
  • dark, leafy greens (romaine, arugula, spinach)

B Vitamins

Higher levels of B vitamins may lower your risk of developing AMD. Foods that are high in vitamins B6 include:

  • bananas
  • chicken
  • beans
  • potatoes
  • fish
  • liver
  • pork

Food that are high in vitamin B12 include:

  • dairy
  • eggs
  • meat
  • poultry
  • shellfish

What supplements are best for eye health?

  • 1. Lutein and zeaxanthin: Lutein and Zeaxanthin are carotenoids. Carotenoids are pigments found in plants and in your retina. Supplementing these pigments helps increase their density in your retina. They also absorb high-energy blue and ultraviolet light that can damage your eyes.
  • 2. Zinc: Also found naturally in your eyes, zinc is a powerful antioxidant that protects against cell damage. Zinc is the primary mineral in the AREDS2 formulation. When taking zinc, copper absorption is lessened. It’s recommended that zinc be combined with copper supplements.
  • 3. Vitamin B1 (thiamine): Vitamin B1 is essential for the health of your eyes. There’s evidence that vitamin B1, taken with other vitamins, may reduce your risk of getting cataracts, but more research is needed.

    Known as one of the “anti-stress” B vitamins, vitamin B1 reduces inflammation. Initial research also indicates that it may be an effective for treating uveitis, an inflammatory eye condition that can lead to blindness.

  • 4. Omega-3 Fatty Acids: The diet of most Americans doesn’t contain enough omega-3 fatty acids, the main source of which is fish. Photoreceptors cells in your retina contain a large quantity of omega-3 fatty acid. It’s believed that docosahexaenoic acid (DHA), a type of omega-3 fatty acid, helps in the development of retinal cells. It’s also thought to have a role in reducing inflammation and helping cells of the retina and the cornea heal and regenerate after damage due to light exposure and aging.

    A number of studiesTrusted Source indicate that people who consume more of two omega-3 fatty acids, DHA, and eicosapentaenoic acid (EPA), were less likely to have AMD. Low levels of omega-3 fatty acids are associated with dry eye syndrome and retinopathy, a disease that causes progressive damage to the retina. ResearchTrusted Source has also shown that infants whose formula contains DHA develop better vision than infants not given DHA.

  • 5. Vitamin C: Several large studies show that vitamin C reduces the risk of getting some types of cataracts. Two of these studies also found that a combination of vitamins C and E supplements reduced risk for cataracts and slowed the progression of cataracts.

The final recommendations from AREDS2 were:

  • Vitamin C 500mg
  • Vitamin E 400IU
  • Lutein 10mg
  • Zeaxanthin 2mg
  • Zinc 80mg
  • Copper 2mg (taken to prevent copper deficiency caused by zinc)

Recent Studies

Realted Pages:

Antioxidants Essential Fatty Acids Eye health @

Eye Health Products



"DID You Know"
Lutein and Zeaxanthin supplements taken as part of the AREDS2 formulation in a recent study were seen to reduce the need for cataract surgery by 32 percent in people who initially had low dietary levels of these carotenoids!

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