Best Nutrients for Sharp Vision

Eye problems usually develop gradually as part of the aging process. They become more noticeable over time, when people start struggling with reading road signs, sewing, cooking, or even identifying familiar people at a distance on the street. More than 250 million people around the globe are affected by a variety of visual impairments.¹

Presbyopia is more common in adults around the age of 45 and older, while age-related macular degeneration (AMD), cataracts, and diabetic retinopathy are the leading causes of vision impairment the U.S., and are most common in those over the age of 65. Some of these eye problems can be corrected with eyeglasses, contact lenses, or surgery. However, scientific data suggests there are natural ways to maintain sharp vision as we get older, and diet has a lot to do with that.

Nutrition for Eye Health

According to science, a high-quality diet is a decisive factor for keeping sharp eyesight over the years. These are the most important nutrients for eye health:

Vitamin A

Vitamin A is among the most popular vitamins for eye health. This fat-soluble compound is produced by the body using carotenoids (fruits and vegetables) and retinols (animal sources); both groups are essential for healthy vision. Two pro-vitamin A carotenoids, namely lutein and zeaxanthin, have been shown effective at preserving visual acuity, and can be easily obtained from a diet rich in green leafy vegetables, such as kale, spinach, and broccoli  as well as in fruits, like aguaje, bilberry, and goji berry.

Vitamin C

Vitamin C is a powerful antioxidant that protects the entire body from free radical damage. In the case of the eyes, vitamin C does a great job at minimizing the damage caused from UV light exposure, and it has been shown to delay the onset of cataracts by preserving eye lenses' integrity over time.² Besides
lemons  and oranges, some of the best natural sources of vitamin C are camu camu, kiwi, red bell pepper, and guava.

Vitamin E

This fat-soluble nutrient, mainly in its alpha tocopherol form, has proven to be essential for eye health. It targets the free radicals that attack fatty acids in the retina, preserving the eye's cellular integrity and preventing macular degeneration.³ Vitamin E is abundant in nature and can be easily obtained from nuts and seeds, such as almonds, hazelnuts, peanuts, and pumpkin  seeds as well as from vegetable oils from sunflower, safflower, and soy  beans.

Resveratrol

It may come as a surprise, but preliminary studies have shown that resveratrol may be able to prevent retinal damage caused by UV light exposure.⁵ This can be useful in preventing ocular disorders - like macular degeneration - for maintaining healthy, lifelong vision. Resveratrol is abundant in nature and can be found in berries, such as grapes, blueberries, and cranberries as well as in peanuts, pistachios and cacao.

Taurine

This one may not sound as familiar as the above mentioned nutrients, but taurine is a powerful antioxidant that protects retinal membranes. Scientific research has revealed its important role in the prevention of ocular neurodegenerative diseases, such as glaucoma, age‐related macular degeneration, and diabetic retinopathy. Taurine is particularly abundant in animal sources, mainly shellfish, poultry, and red meat, but it is also present in seaweed and legumes, such as beans, lentils, soy products, and whole grains.

While a certain amount of vision degeneration is a normal part of aging, its is perfectly possible to keep sharp vision by developing health habits like eating a balanced diet, using medicinal herbs, wearing sunglasses to block harmful UV radiation from direct sunlight, and investing in a wide-brimmed hat to reinforce this protection. At the first signs of impaired vision, worsening strain, or eyelid swelling, an immediate consultation with an eye doctor is strongly recommended. Eyesight is precious and should not be taken for granted.