Which micronutrients and vitamins help preserve eyesight?
With increased age, many people’s eyesight gradually diminishes. This can be due to various reasons. Suitable dietary supplements can help support the eyesight in these cases.
The most important vitamins and micronutrients for eyes
More than 80 per cent of all impressions of our surroundings are processed by the eyes. Because of the many metabolic processes that take place in the eyes, they need many nutrients and sufficient oxygen. In today’s digital age, our eyes are exposed to daily challenges, such as the strain of working several hours in front of screens. Due to strong UV radiation and smoking, metabolic products can accumulate in the eye and lead to oxidative stress. Cellular damage up to the functional loss of photoreceptors are possible consequences.
In the long term there is increased risk of the development of age-related macular degeneration (AMD) – the progressive loss of vision at the centre of the field of vision.
To ensure the various processes in the eye function smoothly and to safeguard the balance between oxidative and anti-oxidative processes, the following micronutrients and trace elements are particularly important.
Vitamins C and E have important anti-oxidant functions and help protect the cells from oxidative stress. Vitamins C and E are required in high concentrations in the eye, especially in the retina with its sensitive photocells that are very susceptible to oxidative stress.
Carotenoids, in particular lutein and zeaxanthin, which are stored in the eye in high concentrations have anti-oxidant properties that can be neutralised by free radicals. In addition, lutein and zeaxanthin absorb high-energy short-wave radiation. Lutein and zeaxanthin are not produced by the body and have to be included in the diet. Sources include spinach, cabbage and broccoli. However, it is not easy to ensure a sufficient supply of these substances through diet alone.
Omega-3 fatty acids are essential components of cell membranes throughout the body and of the retina in the eye. Sufficient supply of omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) has been linked to a lower risk for the incidence of AMD.
B vitamins are involved in a large range of processes in the human body. B vitamins play a major role in the body’s energy metabolism, as well as in functions of the nervous system and thus also has an anti-oxidant effect and supports the preservation of normal eyesight. Vitamins B6, B9 and B12 contribute to a normal homocysteine metabolism.
Zinc and copper are enzyme co-factors that also play a major role in the eye. They support anti-oxidant enzymes, thus helping protect the cells from oxidative stress. Zinc plays an important role in the vitamin A metabolism, thus contributing to the preservation of eyesight. When taking zinc as a supplement, you should make sure to take copper at the same time to prevent a copper deficiency.
