ocular nutrition
Research suggests that more than forty vitamins, minerals and antioxidants are required on a daily basis for
optimal health and disease prevention. This large variety of nutrients lowers the risk of developing degenerative
diseases, including diseases of the eye, as well as lowering the risk of eye disease progression.
Daily intake of these nutrients through foods and/or supplements has been linked to healthy eyes and may
reduce risk of some chronic eye conditions. The major players include: macronutrients (proteins, fats and
carbohydrates), micronutrients (vitamins and minerals), plant-based antioxidants, amino acids and essential
fatty acids. All nutrients work synergistically to perform specific functions in the human body, including the eye.
Therefore, it is important to eat a wide variety of nutrient-dense foods as many days a week as possible.
We also recommend supplementation with a biochemically-balanced (full-spectrum) micronutrient multiple as a
nutrition insurance policy, since none of us consume a balanced diet every day, and many of us never do.
A full-spectrum vitamin/ mineral/ antioxidant multiple that protects the body and the eyes will include the following
vitamins, minerals and antioxidants.
Vitamins
A, the B complex (B1, 2, 3, 5, 6, 12, folic acid, choline and biotin), C, D, and vitamin E in multiple forms.
Vitamin C
Vitamin C (ascorbic acid) is an antioxidant found in fruits and vegetables. Virtually all cells of the body depend on
it, including those of the eye where it is actively concentrated in all tissues.
Benefits to Eye Health
Foods with Vitamin C
Orange and Grapefruit juices, Citrus fruits, Spinach, Tomato, Bananas, Apples, Peaches
Vitamin E
Vitamin E is also a powerful antioxidant.
Benefits to Eye Health
Foods with Vitamin E
Cereal, Wheat germ, Almonds, Sunflower seeds, Hazelnuts, Peanut butter, Peanuts, Sweet potato
Carotenoids (Lutein, Zeaxanthin, Mesozeaxanthin)
Benefits to Eye Health
Daily Intake
Our bodies do not create the carotenoids we need, so it is essential to get them through our diet and/or
nutritional supplements. Most nutritional formulations designed to protect the eye will include one or more of
these carotenoids, and possibly beta carotene, lycopene and astaxanthin.
Food with Carotenoids
Kale, Spinach, Collards, Swiss chard, Turnip greens, Corn, Green peas, Broccoli, Romaine lettuce, Eggs,
Oranges
Plant-Based Antioxidants
Gingko biloba, Bilberry, Grape Seed Extract, Resveratrol, Green Tea, etc help protect the retina from destructive
free radical damage called oxidation.
Amino Acids
N-Acetyl-Cysteine (NAC) is frequently included because it stimulates production of the master antioxidant,
glutathione. Taurine, an organic acid, is also included because it plays an important neurochemical role in retina
health.
Essential Fatty Acids
Dietary fat is an important source of energy and a necessary part of the human diet. The essential fatty acids
include docosahexaenoic acid (DHA), which builds up in the eye to protect the light-sensing nerve cells, and
eicosapentaenoic (EPA), which acts as a natural anti-inflammatory. The human body cannot produce Omega-3
and Omega-6 essential fatty acids; therefore, they must be obtained from the diet or from supplements.
Adequate amounts of the right type of both are necessary for optimal health.
Benefits to Eye Health
Foods with DHA/ EPA
Salmon, Tuna, Mackerel, Anchovy, trout, Halibut, Scallops, Snapper, Flax
Mitochondria Nutrients and the Eye
Some eye-specific formulations include the three nutrients referred to as the mitochondria "housekeepers,"
CoQ10, Acetyl-l-carnitine, and Lipoic acid. Miochondria organelles are the energy source for every cell. The eyes
and brain contain the largest number of energy producing mitochondria in the human body. Unfortunately,
nutrient-deficient mitochondria start to decay around mid-life in many people.
Minerals
Calcium, magnesium, Zinc, Copper, Manganese, Selenium, Molybdenum, Boron, Chromium, Vanadium, etc.
Hopefully the supplement you choose includes minerals that are chelated (wrapped) with amino acids, or other
appropriate nutrients, for optimal absorption.
Zinc
Zinc is an essential trace mineral or "helper molecule" that is vital to bringing vitamin A from the liver to the retina
in order to produce melanin, a protective pigment in the eyes.
Benefits to Eye Health
Daily Intake
Daily intake of 40-80mg zinc dosage is for people diagnosed as being at high risk for macular degeneration or
experiencing early-stage macular degeneration. The recommended dietary allowance *RDA) for zinc is 11mg for
men and 8mg for women. High doses of zinc may cause upset stomach. Also, zinc supplemenation has been
known to interfere with copper absorption, so a 2mg/day of copper is strongly recommended for people
supplementing their diet with zinc.
Foods with Zinc
Oysters, Beef, Lobster, Pork, Brand Flakes, Yogurt, Salmon, Milk, Eggs, Poultry
Foods with Copper
Mixed nuts, Sunflower seeds, beef liver, Beans, Lentils
recommended daily intake for healthy eyes
Zeaxanthin- 2mg/day
Research suggests that more than forty vitamins, minerals and antioxidants are required on a daily basis for
optimal health and disease prevention. This large variety of nutrients lowers the risk of developing degenerative
diseases, including diseases of the eye, as well as lowering the risk of eye disease progression.
Daily intake of these nutrients through foods and/or supplements has been linked to healthy eyes and may
reduce risk of some chronic eye conditions. The major players include: macronutrients (proteins, fats and
carbohydrates), micronutrients (vitamins and minerals), plant-based antioxidants, amino acids and essential
fatty acids. All nutrients work synergistically to perform specific functions in the human body, including the eye.
Therefore, it is important to eat a wide variety of nutrient-dense foods as many days a week as possible.
We also recommend supplementation with a biochemically-balanced (full-spectrum) micronutrient multiple as a
nutrition insurance policy, since none of us consume a balanced diet every day, and many of us never do.
A full-spectrum vitamin/ mineral/ antioxidant multiple that protects the body and the eyes will include the following
vitamins, minerals and antioxidants.
Vitamins
A, the B complex (B1, 2, 3, 5, 6, 12, folic acid, choline and biotin), C, D, and vitamin E in multiple forms.
Vitamin C
Vitamin C (ascorbic acid) is an antioxidant found in fruits and vegetables. Virtually all cells of the body depend on
it, including those of the eye where it is actively concentrated in all tissues.
Benefits to Eye Health
- Helps promote healthy capillaries, cartilage and iron absorption
- Supports the health of ocular blood vessels
- Evidence suggests Vitamin C lowers the risk of developing cataracts and when taken in combination with
other essential nutrients can slow the progression of macular degeneration by 25% and visual acuity
loss by 19%. - Studies show women taking a daily Vitamin C supplement for 10 years or more experienced a 64%
reduction in the risk to develop nuclear cataracts.
Foods with Vitamin C
Orange and Grapefruit juices, Citrus fruits, Spinach, Tomato, Bananas, Apples, Peaches
Vitamin E
Vitamin E is also a powerful antioxidant.
Benefits to Eye Health
- Promotes the health of cell membranes and DNA repair
- Plays a significant role in our immune system
- Evidence suggests Vitamin E in combination with other essential nutrients can slow the progression of
macular degeneration by 25% and visual acuity loss by 19%. - Vitamin E can also significantly decrease the risk of cataracts.
Foods with Vitamin E
Cereal, Wheat germ, Almonds, Sunflower seeds, Hazelnuts, Peanut butter, Peanuts, Sweet potato
Carotenoids (Lutein, Zeaxanthin, Mesozeaxanthin)
Benefits to Eye Health
- Carotenoids act as antioxidants, helping protect and maintain healthy cells.
- They function like an internal pair of sunglasses for the eyes and filter harmful high-energy blue
wavelengths of light that can damage cells. - Studies show that lutein and zeaxanthin spplementation can significantly increase macular pigment
optical density (MPOD) levels in the eye. Individuals with higher MPOD levels have a greater tolerance for
the intensity of glaring light, and recover more quickly from glare. Shortened recovery time from glare can
be critical for night driving. - Research findings demonstrate that higher levels of MPOD help increase visual range and visual
performance- clear perception of objects and response to changing environmental conditions- as well as
promote contrast acuity- enabling individuals to see objects more clearly even in dim light.
Daily Intake
Our bodies do not create the carotenoids we need, so it is essential to get them through our diet and/or
nutritional supplements. Most nutritional formulations designed to protect the eye will include one or more of
these carotenoids, and possibly beta carotene, lycopene and astaxanthin.
Food with Carotenoids
Kale, Spinach, Collards, Swiss chard, Turnip greens, Corn, Green peas, Broccoli, Romaine lettuce, Eggs,
Oranges
Plant-Based Antioxidants
Gingko biloba, Bilberry, Grape Seed Extract, Resveratrol, Green Tea, etc help protect the retina from destructive
free radical damage called oxidation.
Amino Acids
N-Acetyl-Cysteine (NAC) is frequently included because it stimulates production of the master antioxidant,
glutathione. Taurine, an organic acid, is also included because it plays an important neurochemical role in retina
health.
Essential Fatty Acids
Dietary fat is an important source of energy and a necessary part of the human diet. The essential fatty acids
include docosahexaenoic acid (DHA), which builds up in the eye to protect the light-sensing nerve cells, and
eicosapentaenoic (EPA), which acts as a natural anti-inflammatory. The human body cannot produce Omega-3
and Omega-6 essential fatty acids; therefore, they must be obtained from the diet or from supplements.
Adequate amounts of the right type of both are necessary for optimal health.
Benefits to Eye Health
- Support the cardiovascular, reproductive, immune and nervous systems
- Intakes have been shown to be important for visual development and retinal function
- Low levels of DHA/EPA have been linked to dry eye syndrome and associated with eye diseases such as
diabetic retinopathy and macular degeneration. - Currently the National Eye Institute is assessing the effects of DHA and EPA supplementation on the
progression of macular degeneration.
Foods with DHA/ EPA
Salmon, Tuna, Mackerel, Anchovy, trout, Halibut, Scallops, Snapper, Flax
Mitochondria Nutrients and the Eye
Some eye-specific formulations include the three nutrients referred to as the mitochondria "housekeepers,"
CoQ10, Acetyl-l-carnitine, and Lipoic acid. Miochondria organelles are the energy source for every cell. The eyes
and brain contain the largest number of energy producing mitochondria in the human body. Unfortunately,
nutrient-deficient mitochondria start to decay around mid-life in many people.
Minerals
Calcium, magnesium, Zinc, Copper, Manganese, Selenium, Molybdenum, Boron, Chromium, Vanadium, etc.
Hopefully the supplement you choose includes minerals that are chelated (wrapped) with amino acids, or other
appropriate nutrients, for optimal absorption.
Zinc
Zinc is an essential trace mineral or "helper molecule" that is vital to bringing vitamin A from the liver to the retina
in order to produce melanin, a protective pigment in the eyes.
Benefits to Eye Health
- Recommended for individuals diagnosed high-risk for macular degeneration
- Deficiencies have been linked to impaired vision, poor night vision and cloudy cataracts
- Evidence suggests zinc taken in combination with other essential nutrients can slow the progression of
macular degeneration by 25% and visual acuity loss by 19%.
Daily Intake
Daily intake of 40-80mg zinc dosage is for people diagnosed as being at high risk for macular degeneration or
experiencing early-stage macular degeneration. The recommended dietary allowance *RDA) for zinc is 11mg for
men and 8mg for women. High doses of zinc may cause upset stomach. Also, zinc supplemenation has been
known to interfere with copper absorption, so a 2mg/day of copper is strongly recommended for people
supplementing their diet with zinc.
Foods with Zinc
Oysters, Beef, Lobster, Pork, Brand Flakes, Yogurt, Salmon, Milk, Eggs, Poultry
Foods with Copper
Mixed nuts, Sunflower seeds, beef liver, Beans, Lentils
recommended daily intake for healthy eyes
- Vitamin E- 400 IU/ day
Vitamin C- 500mg/day
Lutein- 6-10mg/ day
Zeaxanthin- 2mg/day
DHA/ EPA- 500mg/day
- Zinc- 40-80 mg/ day
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