Essential Vision Supplements for Good Eyesight
There is more and more scientific evidence that prove the important role of food and vitamin supplements for maintaining good vision until the old age.
First of all, natural antioxidants. Without exception, all antioxidants are essential to maintain healthy lens, macula, retina or other parts of the eyes. The most important vision supplements that act as powerful antioxidants are:
Vitamin C is probably the number one antioxidant and is always considered the most important vitamin for better vision. Among its many benefits for eyes, Vitamin C helps prevention of macular degeneration due to the aging, prevention of cataract, and lowering eye pressure to glaucoma patients.
Many people think that Vitamin C is mostly found in citrus fruits. Surprisingly, but such vegetables as sweet peppers, parley, collard, brussels sprouts, cauliflower, and broccoli are even richer in vitamin C than many citrus fruits.
Vitamin E plays important role in prevention of cataracts and other age related eye disorders. When combined with Vitamin C, vitamin E help to protect against harmful UV rays Vitamin E is also known to protect against the inflammation of the middle layers of eyes or uveitis.
The best sources of vitamin E are wheat germ. Dark leafy vegetables such as spinach and collard greens are also rich in Vitamin E, as well as avocado, asparagus, and sweet potatoes.
R-Alpha lipocid acid has particularly important properties to enhance the utilization of glucose in eye cells. R-Alpha lipocid acid also plays an important role in fighting oxidative stress due to the aging that may lead to macular degeneration, pterygium, and cataracts. This substance also helps body to better assimilate vitamins E and C thus maximizing their health benefits.
One of the richest sources of R-Alpha lipocid acid is read meat, blueberries and chocolate. Suggested daily dose for R-Alpha lipocid acid is 10 to 50 mg.
Carotenoids and Flavonids
Why eating fruits and vegetables are always advocated by doctors to improve your eye vision? These foods contain natural vision supplements, and most essential for eye health are Carotenoids and Flavonids.
Carotenoids are organic pigments and among more than 600 known carotenoids, only lutein, zeaxanthin and lycopene are accumulated through the eye tissues. An answer to the question whether we need to eat carrots to improve vision is yes, but eating just carrots is not enough. Carrots contain mostly beta carotene and do not provide most essential carotenoids necessary for better eye health: lutein, zeaxanthin and lycopene.
Lutein, along with zeaxanthin is natural build up in retina and help to produce yellow pigment that protects eyes. Lutein prevents cataracts and macular weakness, associated with aging.
Vegetables in red, yellow and orange colors are rich in lutein, like tomatoes, squash and carrots. Lutein is also found in dark leafy vegetables, particularly in spinach.
Zeaxanthin, together with lutein are ultimate carotenoids, necessary for better vision that are found in retina. Scientific studies show that high levels of zeaxanthin and lutein help to significantly reduce risks of macular degeneration.
Do you know, that people with blue eyes need to consume more lutein/zeaxanthin rich foods or take these as a vision supplements because there are less protective pigments found in blue retinas.
Foods that provide good levels of zeaxanthin are red grapes, dark leafy vegetables, pumpkin, squash, corn, eggs, corn, nectarines, oranges and papaya.
Flavonids
Flavonoids (or bioflavonoids) are also known as Vitamin P and Citrin. Flavonoids play key role in plant and flower color, particularly yellow or red/blue pigmentation.
Flavonoids, especially found in billberies are well known vision supplements. Other flavonoid rich sources are eyebright, gingko biloba and many citrus fruits.
Other Essential Vision Supplements:
Glutathione: amino acid to protect tissues around the lens;
N-Acettyl Cysteine ( NAC): amino acid and building block of proteins that helps to produce antioxidants;
Quercetin: citrus bioflavonoid to protect capillaries that provide blood supply to eyes and help body to assimilate Vitamin C;
Rutin: bioflavonoid to strengthen capillaries;
Selenium: for immunity boost and cataract prevention, as well as for better absorption of Vitamin E;
Vitamin A: essential for eyes and particularly required for retina. Here comes saying of eating more carrots for better eye sight;
Zinc: eyes have the largest concentration of Zinc in the body and is required to help body assimilate more Vitamin A from Beta carotene.
Here is more about how to improve vision with food .
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