Omega-3 fatty acids may also help prevent other eye diseases. One study in people with dry eyes revealed that taking EPA and DHA supplements daily for three months significantly reduced dry eye symptoms by increasing the formation of tear fluid ( 18). Thus, DHA deficiency can impair vision, especially in children ( 13, 14, 15, 16).Įvidence also shows that taking omega-3 supplements may benefit those with dry eye disease ( 17, 18, 19, 20). It’s also important for brain and eye development during infancy. The long-chain omega-3 fatty acids EPA and DHA are important for eye health.ĭHA is found in high amounts in your retina, where it may help maintain eye function. SUMMARYĪ high intake of lutein and zeaxanthin may reduce your risk of eye diseases, such as macular degeneration and cataracts. Carotenoids are better absorbed when eaten with fat, so it’s best to add some avocado or healthy oils to your leafy vegetable salad ( 10, 11, 12). In fact, egg yolks are considered one of the best sources due to their high fat content. What’s more, egg yolks, sweet corn, and red grapes may also be high in lutein and zeaxanthin ( 9). Spinach, swiss chard, kale, parsley, pistachios, and green peas are among the best sources ( 8). Lutein and zeaxanthin usually occur together in foods. One meta-analysis of six observational studies suggests that lutein and zeaxanthin only protect against late-stage AMD - not its early development stages ( 7). However, the evidence is not entirely consistent. The researchers also discovered that those with the highest intake of lutein and zeaxanthin had a 43% lower risk of macular degeneration, compared to those with the lowest intake ( 6). One observational study in middle-aged and older adults noted that consuming 6 mg of lutein and/or zeaxanthin per day significantly reduced the risk of AMD. They’re thought to play a central role in protecting your eyes against harmful blue light ( 4).Ĭontrolled studies show that intake of lutein and zeaxanthin is proportional to their levels in your retina ( 5). Lutein and zeaxanthin function as a natural sunblock. They are concentrated in the macula, the central part of your retina, which is a layer of light-sensitive cells on the back wall of your eyeball. Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments. Vitamin A is only found in animal-derived foods, but your body can convert certain plant-based carotenoids into vitamin A. Vitamin A deficiency may lead to night blindness and dry eyes. The most efficient of them is beta-carotene, which is found in high amounts in kale, spinach, and carrots ( 3). Provitamin A carotenoids provide around 30% of people’s vitamin A requirements, on average. However, you can also get vitamin A from antioxidant plant compounds called provitamin A carotenoids, found in high amounts in some fruits and vegetables. The richest dietary sources include liver, egg yolks, and dairy products. Vitamin A is only found in animal-derived foods. If you don’t consume enough vitamin A, you may experience night blindness, dry eyes, or even more serious conditions, depending on the severity of your deficiency ( 2). This vitamin is essential for maintaining your eyes’ light-sensing cells, also known as photoreceptors. Vitamin A deficiency is one of the most common causes of blindness in the world ( 1). Your risk of developing these diseases depends on your age, genetics, chronic diseases, and lifestyle. The most common eye conditions include cataracts, macular degeneration, glaucoma, and diabetic retinopathy. Age-related macular degeneration (AMD) is one of the main causes of blindness in developed countries.Īlthough your risk of getting these conditions depends to some extent on your genes, your diet may also play a major role. The macula is the central part of your retina. Glaucoma may cause poor eyesight or blindness. A group of diseases characterized by progressive degeneration of your optic nerve, which transfers visual information from eyes to brain. A condition marked by insufficient tear fluid, which causes your eyes to dry up and leads to discomfort and potential visual problems. Associated with diabetes and a major cause of visual impairment and blindness, retinopathy develops when high blood sugar levels damage the blood vessels in your retina. Age-related cataracts are a leading cause of vision impairment and blindness around the world. A condition in which your eyes become clouded. Your risk of developing an eye disease increases as you get older.
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