What if you could reverse your blurry vision and see more clearly again? Well, in this video, I’m going to show you exactly how to do just that with 10 of the best vitamins for your eyes.
These nutrients help support your near and far distance vision, protect your low-light vision, and fortify against age-related vision decline.
And at the end of this video, I’m going to show you a simple way to get these important nutrients to strengthen your vision in days.
As always, this video is educational and does not constitute medical advice. We are not doctors.
Are you finding it hard to read a book or look at your phone because it strains your eyes? Do you have trouble making out street signs? Are you worried about driving at night because your vision is blurry and car lights bother you?
Beginning in their 40s, many people start to have problems seeing clearly.
Why does this happen?
This is because of long-term exposure to a damaging kind of oxygen called “Reactive Oxygen Species” or ROS, which causes oxidative stress. As you age, ROS assaults your eyes more and more, making your lens cells stiff and inflexible. This results in blurry vision and eye diseases like cataracts, dry eyes, glaucoma, and age-related macular degeneration.
So where do these ROS toxins come from?
Plastic containers, processed food, and chemicals in our water, but most damaging of all, they come from blue UV light emitted from your smart phone, computer screen, LED light bulbs, and even sunlight. In short, there’s no way to escape the ROS triggered by blue UV light.
Luckily, it’s possible to shield your eyes from oxidative damage and keep your eyesight strong and clear by eating the right nutrients.
The first two power nutrients are lutein and zeaxanthin.
Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments. They are usually found together in foods like spinach, swiss chard, kale, parsley, pistachios, and green peas.
The body stores lutein, and zeaxanthin in your retina, a layer of light-sensitive cells on the back wall of your eyeball. These antioxidants help protect your eyes against harmful blue light.
Studies have found that consuming 6 mg of lutein, and/or zeaxanthin per day, replenishes levels in the retina, and can significantly reduce the risk of age-related macular degeneration.
Next is number three. “Lycopene”.
Lycopene is the nutrient that makes tomatoes and watermelons red. It protects your eyes from oxidative stress that causes eye diseases.
Studies have found that lycopene can help prevent cataracts and reduce your risk of macular degeneration, the leading cause of blindness in older adults.
Next on our list is number four. “Omega-3 Fatty Acids”.
The long-chain omega-3 fatty acids, EPA and DHA, are important for eye health. DHA is found in high amounts in the photoreceptor cells in your retina, where it helps maintain eye function.
One study in people with dry eyes revealed that taking EPA and DHA supplements daily for three months significantly reduced dry eye symptoms dry eye symptoms by increasing the production of tear fluid.
Another study in middle-aged and older adults with diabetes found that taking at least 500 mg of omega-3s daily helped reduce the risk of diabetic retinopathy. The best dietary source of EPA and DHA is oily fish like wild salmon.
Next is a powerful antioxidant. Number five is “Vitamin C”.
The concentration of vitamin C is higher in the aqueous humor of the eye than in any other body fluid. The aqueous humor is the clear liquid inside the front part of your eye. It nourishes your eye and keeps it inflated.
Vitamin C is also needed to make collagen, which provides structure to your eye, particularly in the cornea and sclera.
How much vitamin C you have in the aqueous humor is directly proportional to how much you eat. This means that if you take supplements or eat foods rich in vitamin C, you can increase its concentration.
Several large studies show that vitamin C reduces your risk of developing cataracts, a condition that causes your eyes to become cloudy and impairs vision.
High levels of vitamin C can be found in foods like bell peppers, citrus fruits, kale, and broccoli.
Another powerful antioxidant is number six. “Vitamin E”.
Vitamin E is a group of antioxidants that protect fatty acids from being damaged. It is important for your eye health, because you have a lot of omega-3 fatty acids in your retina.
Not having enough vitamin E can cause retinal degeneration and blindness. Eating more than 7 mg of vitamin E each day can reduce your risk for age-related cataracts by 6%.
Some excellent sources of vitamin E include almonds, sunflower seeds, and flaxseed oil.
Next is number seven. “Zinc”.
This may surprise you, but the retina in your eyes contains high levels of zinc. This mineral is important for your night vision because it helps to form visual pigments in your retina.
Zinc is a mineral that helps your body metabolize vitamin A, which is another nutrient that supports good eyesight.
In one study, older adults with early macular degeneration were given zinc supplements. Their macular deterioration slowed, and they maintained their visual sharpness better than those who received a placebo.
Some natural dietary sources of zinc include oysters, meat, pumpkin seeds, and peanuts.
Next is number eight. “Beta-carotene”.
Beta-carotene is an orange pigment found in many fruits and vegetables. Your body converts beta-carotene into vitamin A, which has antioxidant properties.
These properties help protect your cornea health and prevent dry eyes. Combining beta-carotene with other nutrients like vitamin C, vitamin E, and zinc can help slow the progress of macular degeneration.
Next is number nine. “Astaxanthin”.
Astaxanthin comes from fish and shrimp, and it’s what gives them their pink color. This antioxidant is ten times stronger than beta-carotene and up to 500 times stronger than vitamin E.
The unique structure of astaxanthin allows it to pass the blood-brain-barrier. This means it can directly deliver antioxidant activity benefits to the brain, eyes, and nervous system to protect cells from high oxidative stress.
Astaxanthin has been found in many studies to improve the outcomes of various eye diseases, including diabetic retinopathy, age-related macular degeneration, glaucoma, and cataracts.
And lastly at number ten. “Bilberry Extract”.
Bilberry fruits contain a natural compound called anthocyanins. One 2-year study found that people with glaucoma, who took 120 mg of bilberry anthocyanins daily, had improved vision by around 30%.
Other studies suggest that supplementing with 160–480 mg of powdered bilberry extract daily, can help reduce eye dryness and other symptoms of eye fatigue caused by working with computer screens.