Everyone has heard the old saying that eating carrots will improve your eye health. As it turns out, this is not just something that parents tell their children to convince them to eat their veggies. There are also countless dietary supplements that claim to promote healthy vision.  Are you wondering if you should consider taking a vitamin to protect your vision? Here are a few things to consider:

Start With A Healthy Diet

If you start with a healthy diet, vitamins will be that much more effective. Though it is less common for one to get the required amounts of fruits and veggies in their daily consumption, striving for such will help ensure a nutrient-rich diet. allaboutvision.com says: According to the Dietary Guidelines for Americans developed by the U.S. Department of Health and Human Services and the Department of Agriculture, a healthful diet:

A diet containing plenty of fruits and vegetables can help you enjoy a lifetime of good vision.
  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
  • Includes lean meats, poultry, fish, beans, eggs, and nuts.
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars

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Consider The Following Vitamins

When it comes to healthy vision, not all vitamins are created equal. There are studies out there that argue for and against the effectiveness of vitamins for your eyes but according to allaboutvision.com the following ingredients are recommended for vision supplements:

  • Vitamin A and beta-caroteneVitamin A (and its precursor, beta-carotene) is necessary for night vision, wound healing and proper functioning of the immune system. Though supplemental beta-carotene has been associated with greater risk of certain cancers among smokers and previous smokers, obtaining a healthy amount of beta-carotene from natural food sources does not appear to elevate this risk.
  • Vitamin B complex (including vitamins B1, B2, B3, B5, B6, B12 folic acid, biotin and choline). B complex vitamins may help reduce chronic inflammation and prevent elevated homocysteine levels in the blood, which have been associated with vascular problems affecting the retina. B vitamins also may play a role in reducing the risk of macular degeneration and in the treatment of uveitis, a common cause of blindness.
  • Vitamin C. Some studies have found vitamin C, a powerful antioxidant, is associated with reduced risk of cataracts.
  • Vitamin D. Recent literature suggests vitamin D deficiency is widespread, especially during winter months in cold climates. Research suggests vitamin D is associated with a lower risk of macular degeneration.
  • Vitamin E. Another component of AREDS and AREDS2 supplements, vitamin E has been associated with reduced risk of cataracts in other studies.
  • Lutein and zeaxanthin. These carotenoids and macular pigments may reduce the risk of macular degeneration and cataracts.
  • Phytochemical antioxidants. Plant extracts, such as those from ginkgo biloba and bilberry, contain phytochemicals, which appear to provide protection from oxidative stress in the entire body, including the eyes.
  • Omega-3 essential fatty acids. These essential nutrients may reduce the risk of dry eyes and may have other eye health benefits as well.
  • Bioflavonoids. Found in many fruits and vegetables, bioflavonoids appear to help the body absorb vitamin C for higher antioxidant efficiency.


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