What role does nutrition play in the health of the eyes?
July 13, 2023 | 20,00 EUR | answered by Ammelie Niemeyer
Dear eye doctor,
My name is Alexander Niemeyer and I am reaching out to you because I am very concerned about the health of my eyes. Lately, I have been experiencing more problems with my vision and I feel that my eyes are getting tired more quickly. I work a lot on the computer and therefore spend many hours in front of screens every day. Additionally, I suffer from occasional headaches and dry eyes.
I am wondering if my diet could have an influence on the health of my eyes. I have heard that certain nutrients such as Omega-3 fatty acids, Vitamin A, C, and E, as well as minerals like zinc and selenium, can be important for eye health. Is this true and should I adjust my diet accordingly? Which foods are particularly good for the eyes and how can I ensure that I am getting enough nutrients for my eyes?
Furthermore, I am interested in whether there are specific nutritional supplements that can support my eyes. I have already heard of lutein and zeaxanthin, which are said to protect the retina. Are such supplements recommended and how should I dose them?
I want to do everything I can to keep my eyes healthy and prevent potential problems. Therefore, I would be very grateful for your assessment and recommendations regarding my diet and possible nutritional supplements for eye health.
Thank you in advance for your help and support.
Sincerely,
Alexander Niemeyer
Dear Alexander Niemeyer,
Thank you for your message and your interest in the health of your eyes. It is important to take care of your eyes, especially if you spend a lot of time in front of screens and already have issues with vision and dry eyes.
It is indeed true that diet can have an impact on eye health. Certain nutrients such as Omega-3 fatty acids, Vitamin A, C, and E, as well as minerals like zinc and selenium, are important for eye health. Omega-3 fatty acids can be found in fatty fish like salmon, mackerel or herring, as well as in flaxseeds, walnuts, and chia seeds. Vitamin A is found in carrots, sweet potatoes, spinach, and mangoes, Vitamin C in citrus fruits, bell peppers, and broccoli, and Vitamin E in nuts, seeds, and plant oils. Zinc and selenium are mainly found in seafood, nuts, whole grains, and legumes. A balanced diet with plenty of fruits, vegetables, whole grains, healthy fats, and sufficient proteins can help support eye health.
In addition to a healthy diet, supplements can also help support the eyes. Lutein and Zeaxanthin are two important carotenoids that occur in the retina and protect it from harmful influences. These can be taken in the form of supplements to increase the intake of these substances. It is recommended to take about 10 mg of Lutein and 2 mg of Zeaxanthin daily to support eye health. However, make sure to use high-quality and tested products and consult your doctor or ophthalmologist if in doubt.
It is important to take regular breaks during screen work, look into the distance, and regularly moisten the eyes to prevent dry eyes. You should also have regular eye examinations with an ophthalmologist to detect and treat any problems early on.
I hope this information helps you and answers your questions. If you have any further questions or need more information, feel free to contact me.
Best regards,
Ammelie Niemeyer
