Lack of vital nutrients damages the eyes
For vision and other metabolic processes in the eye to function, the body requires certain micronutrients. Furthermore, various protective substances such as antioxidants and certain plant pigments are required to protect the eyes from the damaging effects of incoming UV rays.
A deficiency in these important nutrients can lead to impaired eye function. A growing number of human studies also demonstrate a link between the supply of certain nutrients and a reduced risk of eye diseases such as age-related macular degeneration, cataracts, and keratoconjunctivitis sicca (dry eye).
Important vital substances for the eyes
Eye health is closely linked to the overall health of the body. Factors such as high blood pressure, impaired blood sugar regulation, or inflammatory processes in the body can also negatively impact eye health. Accordingly, a complete supply of all necessary micronutrients to the body is also essential for the health of our eyes.
Our micronutrient complexes Multivitamin Basic , Multivitamin Booster , and Multivitamin Kids therefore provide a good basic supply. In addition, there are several other vital substances that are particularly important for eye health. We present these below.
Vitamin A and beta-carotene
Vitamin A is a fat-soluble vitamin and plays a crucial role in vision, especially in dim light. Vitamin A is used to produce the visual pigment rhodopsin, which is found in the rod cells. These light-sensitive cells are responsible for distinguishing between light and dark. Therefore, a vitamin A deficiency is associated with, among other things, night blindness.
Furthermore, vitamin A is also important for the health of the cornea and for the hydration of the eye. A deficiency of this vitamin can therefore trigger dry eyes and pathological changes in the cornea (keratomalacia).
Vitamin A is found only in animal foods. The richest sources include liver, egg yolk, and dairy products. Part of the vitamin A requirement can also be met through plant-based foods. These contain vitamin A precursors such as beta-carotene, which is a carotenoid. Some of the beta-carotene can be converted into vitamin A in the body.
Beta-carotene is found in numerous fruits and vegetables. It is particularly abundant in kale, spinach, carrots, and sweet potatoes, for example. Moderate cooking enhances the release of carotenoids. Adding fat to food can further enhance absorption. You can find vitamin A and beta-carotene in our complex supplements linked in the previous section.
Vitamin C
The water-soluble vitamin C is a powerful antioxidant that can protect the eyes from damage caused by free radicals (oxidative stress). Because the eyes are subject to numerous metabolic processes and are constantly exposed to high-energy light rays, a particularly high number of free radicals are produced there. These must be neutralized by antioxidants to prevent tissue damage.
Vitamin C plays an important role in this process and is even capable of recycling other antioxidants such as vitamin E. Vitamin C is also required for the formation of collagen, a structural protein found in the connective tissue of the eye, among other things, and which is important for its shape and strength.
Citrus fruits such as oranges and lemons, kiwis, papayas, peppers, and vegetables such as kale and broccoli are particularly rich in vitamin C. Vitamin C in various natural forms combined with other powerful plant-based antioxidants can be found in our Vitamin C Complex .
Vitamin E
Vitamin E belongs to a group of fat-soluble antioxidants that can protect fatty acids from free radicals. The retina has a high fatty acid content and can therefore particularly benefit from vitamin E.
Foods high in vitamin E include nuts and seeds such as flaxseeds, sunflower seeds, wheat germ oil, and almonds. Other sources include green leafy vegetables, avocados, and sweet potatoes.
Our Vitamin E Complex provides you with all 8 natural forms of vitamin E in balanced doses.
zinc
The trace element zinc is a component of numerous enzymes and therefore has a variety of functions in the body. For example, it is important for immune function and skin health. Zinc is also highly relevant for eye health for several reasons:
- Zinc supports the normal metabolism of vitamin A and helps transport the vitamin from the liver to the eyes.
- Zinc helps renew the visual pigment.
- Zinc helps protect cells from oxidative stress. It is, for example, a component of the important antioxidant enzyme superoxide dismutase.
Foods with higher levels of this trace element include meat, seafood, and legumes. Our Zinc supplement, which combines three organic zinc salts with high bioavailability, is ideal for zinc supplementation.
When taking zinc, you should always consider copper intake, as excessive zinc intake can lead to copper deficiency.
Omega-3 fatty acids
Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are important components of the retina and support vision. Omega-3 fatty acids are also particularly important for the development of children's eyes and brain.
The best sources of long-chain omega-3 fatty acids such as DHA and EPA (eicosapentaenoic acid) are fatty cold-water fish such as salmon, herring, mackerel, and sardines, or certain types of algae. Popular plant-based "omega-3 oils" such as linseed oil, however, do not contain DHA and EPA. The body can only convert the short-chain omega-3 fatty acids they contain, such as alpha-linolenic acid, into DHA and EPA to a limited extent. Therefore, a complete supply cannot be guaranteed.
Since hardly anyone eats fatty fish several times a week and this is also not recommended due to the heavy metal contamination, a high-quality omega-3 preparation such as our product DHA plus EPA is a suitable supplement.
Lutein and zeaxanthin
Lutein and zeaxanthin are yellowish plant pigments and, like beta-carotene, belong to the carotenoid group. These two substances are also known as macular pigments because they are particularly abundant in the macula of the retina. The macula is the area of sharpest vision and is also known as the yellow spot. This name refers to the high concentration of lutein and zeaxanthin. This fact alone underlines the great importance of these two substances for eye health.
Lutein and zeaxanthin are able to absorb blue light. Blue light wavelengths are very energetic and, like UV rays, can contribute to the formation of free radicals. Furthermore, these two carotenoids also have antioxidant effects.
Foods rich in lutein and zeaxanthin include yellow and red bell peppers, corn, spinach, kale, parsley, and egg yolk. The two substances often occur together in foods. Their absorption in the intestine is enhanced by adding fat to the food.
Lutein and zeaxanthin are contained in DHA plus EPA, protecting the omega-3 fatty acids it contains from oxidation. Our antioxidant complex Curcumin Plus also contains both substances in combination with many other valuable plant substances.
Vitamin B2
Vitamin B2, also called riboflavin, is one of the B vitamins and plays an important role in eye health. Vitamin B2 is found in large quantities in the lens and cornea of the eye. It has antioxidant properties and supports energy metabolism in the eye.
Foods high in riboflavin include pollock and mackerel, cheeses such as Camembert, Appenzeller, and mountain cheese, and offal such as liver. Yeast and dried mushrooms are also good sources. Vitamin B2 can be found in high doses in the vitamin B complex . It is also contained in Multivitamin Basic, Booster, and Kinder.
More tips for healthy eyes
In addition to supplying important vital substances, there are other measures you can take to promote the health of your eyes:
- Regular exercise improves blood circulation to the eyes.
- Avoid smoking and drinking alcohol.
- Protect your eyes in strong sunlight with UV-blocking sunglasses.
- Make sure you get enough sleep.
When working strenuously in front of a screen, take regular breaks to relax your eyes. Helpful exercises include looking into the distance or moving your eyes in a figure-eight position while keeping your head still.
Conclusion: Vital substances can promote eye health
A balanced, nutrient-rich diet is the foundation for long-term eye health. To compensate for micronutrient deficiencies in the diet or to respond to increased individual needs, supplementation with selected dietary supplements is recommended. The substances presented here are particularly important for eye health.
