Eating well and regular exercise are a big part of a healthy lifestyle. However, have you ever given any thought about the nutrients for good eye health? We’re here to fill you in on the foods and supplements you should be taking to boost your vision.
Vitamins
Foods & supplements can promote healthy eyes.
Did you know that there are vision health-specific vitamins and supplements available? It’s true! Often, many people do not get the right dosage of vitamins required to maintain proper eye health.
Many diseases, especially those caused by aging, can be minimized and prevented through diet and regular vision checkups. However, be sure to speak with your doctor about any supplemental vitamins you are taking. This is especially important if you are taking any other prescriptions. Surprisingly enough, some supplements might counteract the benefits of other medications, even with your realizing it.
Prior to starting a new supplement schedule, be sure to check the label of your existing multivitamin. There’s a good chance you’re already receiving all the vitamins you need. However, we’ve listed out the daily recommended dosages for these vitamins and minerals for easy reference:
- Vitamin C-250 mg
- Vitamin E-200 mg
- Zeaxanthin-500 mcg
- Selenium-100 mcg
- Zinc-25 mg
- Beta-carotene-5,000 IU
- Folic Acid-800 mcg
- Lutein-10 mg
- Selenium-100 mcg
- Calcium-500 mg
- Thiamin-2 mg
- N-acetyl cysteine-100 mg
- Alpha Lipoic Acid-100 mg
Food
Some of these necessary vitamins and minerals occur naturally in the foods we eat. Unfortunately, many of them aren’t found in our favorite foods, like pizza or tacos. A healthy, balanced diet filled with fresh produce, whole grains, and lean proteins helps you reach your daily vision vitamin goal. However, if you’re still looking for a big boost, check out these food options:
- Lutein and Zeaxanthin – Found in dark leafy greens (specifically kale and spinach), colorful vegetables, and eggs
- Zinc – Eat beef, lamb, turkey, quinoa, or lentils for a big boost of zinc to your diet
- Omega-3 Fatty Acids – Dive under the sea and enjoy salmon, trout, tuna, oysters, and other various seafood for natural omega-3’s. However, many dairy and grain products are enriched with these fatty acids during processing.
- Vitamin E – The leafy greens for the win! Choose Swiss chard, mustard greens, and spinach for more vitamin E. However, you can also reach for avocados, almonds, or olives if you’re not a big fan.
- Vitamin C – You can reach for just about any citrus fruit, or opt for papaya, Brussels sprouts, broccoli, cauliflower, or strawberries.
Not only are these nutrients good for healthy eyes, they’re good for overall health, too. We hope that this holiday season, you’ll consider serving some of these eye-healthy foods at your big dinner.