Cataracts and age-related macular degeneration (AMD) are among the leading causes of visual impairment and blindness in America, yet nutrition plays a vital role in helping protect against them.

Vitamins and minerals may reduce your risk of vision loss by slowing macular degeneration’s progression, including lutein and zeaxanthin, vitamin C, E, omega-3 fatty acids and zinc.

Vitamin C

Vitamin C is an extremely potent antioxidant that can play an integral part in keeping your eyes healthy. It prevents buildup of degraded proteins which could otherwise lead to glaucoma and macular degeneration, while working alongside natural eye health ingredients like lutein and zeaxanthin to lower your risk of AMD in its early stages.

Studies have revealed that people who report taking in more vitamin C, beta-carotene, vitamin E and zinc have an reduced risk of age-related macular degeneration. To get these essential nutrients from various sources such as green leafy vegetables, berries, oranges and squash.

Macular degeneration is a condition which decreases central vision. Initial symptoms typically include small deposits (drusen) under the retina; it may progress into wet macular degeneration if abnormal blood vessels form under it (exudative macular degeneration). Although not leading to total blindness, regular monitoring with an Amsler grid can help detect changes to central vision loss.

Vitamin E

Vitamin E is an antioxidant found in vegetable oils, nuts and leafy vegetables which may help lower eye damage caused by free radicals. It may reduce risk for advanced macular degeneration and cataracts while protecting retinal damage caused by blue light and UV rays.

Researchers continue their search for ways to prevent or delay age-related macular degeneration, the leading cause of irreversible blindness among people aged 65 or over, through healthy diet and regular physical activity. While they look for solutions, experts advise maintaining a nutritious lifestyle and seeking medical advice about any nutritional supplements that might be appropriate.

Studies have demonstrated the power of vitamin C and E with zinc to combat AMD. Lutein and zeaxanthin, two additional eye-healthy nutrients found in dark green leafy vegetables, yellow, orange and other colorful fruits and veggies and fish such as salmon, sardines and mackerel may also reduce your risk for cataract formation if included as part of daily diet. By including them into daily eating plans these foods may help reach Recommended Dietary Allowance (RDAs) set by Institute of Medicine based on most healthy adults across various life stages and gender groups.

Lutein/Zeaxanthin

Lutein and zeaxanthin, two members of the carotenoid family, work in combination with vitamins C, E, zinc, copper, beta-carotene to protect against macular degeneration. Both act as antioxidants and filters against harmful blue wavelengths of light that could otherwise damage retinal tissue.

These eye vitamins are most abundantly concentrated in the central part of the retina known as the macula, where detailed visual acuity testing takes place. Rod cells contain high concentrations of lutein while cone cells in the macula have higher levels of zeaxanthin.

Studies indicate that individuals consuming diets rich in lutein and zeaxanthin may be less prone to macular degeneration and cataract formation. Furthermore, these antioxidants could even help protect against future cataract formation.

A new study will investigate how supplementing with lutein and zeaxanthin affects macular pigment optical density (MPOD) and functional performance among early age-related macular degeneration patients. Participants in the trial will either receive placebo or a combination of omega-3 long-chain polyunsaturated fatty acids (1 gram each of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA); 10 mg lutein and 2 mg zeaxanthin; 400 international units of vitamin C, 80 milligrams zinc, and 25 milligrams beta carotene.

Bioflavonoids

Alongside vitamin C, eye health is also enhanced by bioflavonoids such as hesperidin and quercetin – powerful plant compounds known as bioflavonoids which act as powerful antioxidants to complement, extend, or sometimes synergize with vitamin C’s action and are especially helpful at protecting from UV rays and free radical damage.

Protect against macular degeneration with these nutrients by blocking degradation of rhodopsin, an essential pigment which absorbs destructive blue light, as well as building up protein deposits in the lens that contribute to glaucoma. They can be found in supplements of bilberry, ginkgo biloba and grape seed extract as well as foods such as broccoli, cauliflower and brussels sprouts; leafy green vegetables like spinach and kale; as well as fruits such as berries and citrus.

Zinc is an essential eye nutrient and essential in maintaining normal vision, as well as believed to slow progression of dry macular degeneration. You can find zinc in oysters, beef, Dungeness crab and turkey (dark meat). In addition, some mineral and herbal supplements, including buckwheat and wheat germ may contain zinc as well. Before taking any nutritional supplement it is advisable to consult a professional eye care practitioner first.

Omega-3 Fatty Acids

Diet is key to eye health; for those living with macular degeneration and cataracts in particular, certain vitamins and nutrients become increasingly crucial. According to ophthalmologist and nutritionist Nancy Kunjukunju, “a high-quality, well-balanced diet is very important,” while eating heart healthy diet can prevent dry macular degeneration from progressing further into wet macular degeneration.

Omega-3 fatty acids (alpha-linolenic acid [ALA], docosahexaenoic acid [DHA] and eicosapentanoic acid [EPA]) are vital to retinal health and have been proven to alleviate symptoms associated with age-related macular degeneration such as dry eye syndrome. Furthermore, they reduce chronic inflammation while simultaneously modulating immunity systems for optimal responses and balance.

Lutein and zeaxanthin are essential antioxidants for vision health. Found in the retina of each eye alongside omega-3 fatty acids, these two antioxidants work to filter out blue light which can damage macular pigment cells, as well as improving fluidity of tear film fluidity to decrease dry eye symptoms. Foods rich in lutein/zeaxanthin include cooked spinach, kale, collard greens, squash and dark leafy vegetables as well as nutritional supplements; studies indicate that diets rich in vitamin C/lutein/zeaxanthin may reduce macular degeneration risk by up to 26%!

Selenium

Selenium, an essential natural antioxidant, may help prevent cataract formation and slow AMD progression. It is abundantly available in poultry, fish, whole grains, nuts and seeds; in supplement form as well. Studies indicate that smokers tend to have lower selenium blood levels compared with nonsmokers.

Lutein and zeaxanthin, two carotenoid family members found in fruits and vegetables with green, yellow-orange, or dark hues, are important natural antioxidants that filter blue light away from entering the eye while protecting it from damage due to oxidation. A recent randomized controlled trial demonstrated how supplementing with these two antioxidants daily significantly reduced vision loss rates caused by macular degeneration and dry macular degeneration, according to a dry form of macular degeneration(13). Herbal bioflavonoids such as Bilberry and Ginkgo provide support by strengthening blood vessel walls while also preventing leakage of fluid outward, while keeping eyes moist and comfortable.

For optimal health, consume a diet rich in colorful fruits and vegetables, whole grains, nuts and seeds from various colors. When selecting foods rich in eye nutrients such as kale, spinach and Swiss chard; berries tomatoes and egg yolks with plenty of lutein, zeaxanthin as well as vitamins A C E.

Vitamin D

Studies have demonstrated that those consuming more vitamins and minerals from their food tend to have reduced risks of eye-related issues like macular degeneration. This phenomenon is especially evident for individuals consuming a diet rich in antioxidants like vitamin C and zinc.

Recent research conducted in Europe demonstrated that women who consumed enough vitamin D saw their risk of early age-related macular degeneration – one of the main causes of blindness among older adults – reduced by nearly 50%. Published in Maturitas journal, researchers observed over 1,300 women, finding those with higher blood levels of vitamin D or eating foods high in Vitamin D saw their chances of AMD decline dramatically.

Vitamin D provides several advantages for eye health, including helping prevent oxidative damage to the retina – one factor contributing to cataracts, macular degeneration and glaucoma development. Good sources of vitamin D are oily fish (sardines and mackerel), butter, fortified dairy products and eggs – or supplementing your daily regimen with an eye health vitamin D supplement.