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Essential Nutrients Your Eyes Need-Keep Your Eyes Sharp & Healthy

Updated on May 13, 2011

Our eyes are one of the five senses that we have and it allows us to have vision. It allows us to learn things, move around and basically explore the world.

Have you ever taken a moment to consider the importance of your eyesight and what would happen if you were to lose it? You would no longer be able to enjoy the things you love to do and your daily activities will be disrupted. You would probably have to change your entire lifestyles as well. The loss of eyesight would have the greatest impact on your daily life. Therefore you should value your eyesight and take steps to ensure that it is healthy and functions optimally all the time.

Like every other part of our body, eyes need to be nourished too. Most people know that vitamins are important to health, but did you know that there are specific nutrients that may help maintain healthy vision and even improve visual function as well?

Here are some essential nutrients that can promote healthy vision, improve visual performance and may reduce the occurrence of certain eye diseases.




If you are currently consuming a multivitamin, you are on the right track to not only good health but to good eyesight. Research show that by long-term use of multivitamin, B vitamins (specifically thiamine, riboflavin, niacin, folate and B12) and vitamin A supplements associated with a reduce prevalence of cataracts. Other nutrients which are found in a multivitamin which have potential benefits for glaucoma include vitamin B12 and magnesium.

Another nutrient which is important to the eyes is zinc. Zinc is an essential trace mineral that plays a vital role in delivering vitamin A from the liver to the retina. Zinc is highly concentrated in the eye, mostly in the retina and choroid that a deficiency of zinc can result in conditions such as impaired vision and cloudy cataracts. Zinc has also shown to help those with age-related macular degeneration (AMD) or experiencing early-stage AMD. The National Eye Institute recommends 40-80mg of zinc a day. Look for a multivitamin that has all the vitamins and minerals needed in combination with antioxidants and carotenoids to support eye health.


Like lutein and zeaxanthin, nutrients like Vitamin A, C and E are antioxidants that help protect your eyes against damage. These antioxidants help promote healthy capillaries and support the health of blood vessels in the eyes. Vitamin A can help prevent cataracts from developing as vitamin A deficiency will lead to night blindness.


Vitamin C and E have been associated in studies with delaying AMD. A study found that women using vitamin C for 10 years or more experienced a 64% reduction in the risk for cataracts. Vitamin C may also prevent glaucoma . Other antioxidants such as selenium, glutathione and alpha lipoic acid have also shown to protect the eyes from common eye conditions as well.


By taking a step towards the above mention, we shall care and improve our eyesight even our health.


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