Vitamins and Good Vision

by | Jan 10, 2018 | Eye Diseases, Eye Health | 0 comments

Have you taken your vitamins today?

The supplement aisle at your local grocery, pharmacy or health foods store offers a variety of vitamins that support or preserve good vision. These help to protect the eye’s macula, lens, and cornea. They can also slow the progression of certain eye disorders like cataracts and age-related macular degeneration (AMD), which damages the macula, diminishing clear central vision.

Routine eye exams can spot AMD, cataracts, and other conditions in their early stages. Additionally, a nutritious diet full of carrots and dark leafy greens – both considered some of the best foods for eye health – as well as a heart-healthy lifestyle can slow the progression of these diseases. This can help you safeguard your vision.

Here are just some of the vitamins that support good vision.

Vitamin C | 500 mg/day

Vitamin C (ascorbic acid) is an antioxidant found in a large variety of fruits and vegetables. Scientific evidence has linked vitamin C intake and decreased risk of cataracts. Vitamin C also supports the health of blood vessels in the eye, and when taken with other essential nutrients, can slow the progression of AMD.

Good food sources: Citrus fruits, tomatoes and tomato juice, potatoes, red and green bell peppers, broccoli, mustard greens, strawberries, and cantaloupe.

Vitamin E | 400 IU/day

Vitamin E serves as a great antioxidant that, when combined with other essential nutrients like lutein and zeaxanthin, can reduce the formation of cataracts and age-related macular degeneration. It also plays a vital role in supporting the health of your body’s immune system, cell membranes, and other metabolic processes.

Good food sources: Nuts, seeds, vegetable oils, pumpkin, asparagus, peanut and almond butter, and swordfish.

Zinc | 25 mg/day

Zinc is an essential trace mineral. As such, it benefits eye tissues by playing a crucial role in proper cell division and growth. A recent study, sponsored by the National Eye Institute, showed that individuals at high risk of AMD could slow its progression simply by taking 25/mg of zinc daily.

Good food sources: Oysters, crab, lobster, beans, nuts, whole grains, milk products, and fortified cereals.

Lutein | 10 mg/day + Zeaxanthin | 2 mg/day

Lutein and zeaxanthin are carotenoids (kuh-RAH-the-noids), which are important antioxidants with yellow and red pigments found largely in egg yolks, vegetables and other plants. Once consumed, lutein and zeaxanthin work to safeguard your vision from the damaging effects of unstable molecules, called free radicals.

Good food sources: Egg yolks, corn, carrots, dark leafy greens, asparagus, broccoli, Brussel sprouts, romaine lettuce, peas, and winter squash.

mg = milligram; IU – international units

State-of-the-Art Eye Care

Whether you need an annual age-related macular degeneration (AMD) screening or require surgical vision correction to treat cataracts, you can always expect to receive compassionate and comprehensive care at Eye Physicians of North Houston. For more information, or to schedule an appointment with one of our doctors, please contact us at (281) 893-1760. You can also visit us online at