Eating carrots has always been associated with maintaining good eye health, that is because carrots are a strong source of Vitamin A and Beta Carotene which is one of the vitamins most strongly associated with eye health. There are actually quite a few vitamins and herbs known to promote good eye health. This article will provide you with information on the top five eye vitamins.
1. Vitamin C – Vitamin C contains bioflavonoids which are important antioxidants. Vitamin C is a water soluble vitamin which studies have shown helps the body form and maintain connective tissue including the collagen found in the cornea of the eye. Vitamin C also promotes eye health by helping to promote healthy blood vessels including the delicate capillaries found in the retina. Some studies have shown that vitamin C may help reduce the risk of developing cataracts and help prevent vision loss from age related macular degeneration. Exports state the recommended dosage of vitamin C to be 95 mg per day for men and 75 mg per day for women. This amount (and more) can be found in any standard multivitamin.
2. Vitamin E – Vitamin E is found in nuts, fortified cereal and sweet potatoes. Several studies have shown that Vitamin E may possibly reduce the progression of age related macular degeneration. Age related macular degeneration or AMD occurs when the fragile center of the retina, known as the macula, deteriorates after a lifetime of slow, steady damage. AMD often results in the loss of central vision and is the leading cause of legal blindness among the elderly. Vitamin E may also help protect against cataracts. A recommended dosage is 400 iu per day. Most multivitamins also contain the recommended amount of Vitamin E.
3. Beta Carotene – As mentioned previously, Beta Carotene is a powerful antioxidant which helps protect against night blindness and other eye problems. Beta Carotene is also thought to help reduce the risk of cataracts. Experts recommend a daily dose of 15 mg.
4. Lutein – Lutein and the related compound Zeaxanthin are substances found in highly concentrated amounts in the macula. Many studies have shown that taking 6 to 10 mg per day of lutein may help reduce the risk of developing age related macular degeneration.
5. Bilberry – Bilberry is an herbal supplement also thought to have positive effects on eye health. Bilberry is believed to help prevent eyestrain and fatigue and to boost circulation. Another benefit of taking bilberry is that it is a source for vitamins A and C.
For those who are looking to prevent age related macular degeneration and cataracts, it is not necessary to take five separate supplements. These five eye vitamins can be found in many multivitamins formulated for older adults. One multivitamin to try is GNC brand MegaMan 50 Plus Formula or GNC’s Women’s Ultra Mega 50 Plus formula. Both of these multivitamins contain the daily recommended amounts of all five eye vitamins mentioned in this article. The cost is about $40 for a bottle containing 144 caplets. These multivitamins can be found at your local GNC store or on line at GNC.com.