Best Vitamins for Eyesight in Seniors: What to Know

Our ability to see clearly is often something we take for granted, and its worth isn't fully appreciated until we begin to lose it. More than 1 in 4 US adults aged over seventy experience some kind of visual impairment, and the number seems to be rising. Fortunately, the science behind good eyesight is well understood, as are which vitamins benefit maintaining it.

We've put this article together to underline which vitamins for eyesight work the best, and how to go about fitting them into a balanced diet at The Lynmoore at Lawnwood, located in the heart of Fort Pierce, FL. If you're keen to keep your eyesight sharp, read on to find out more!

A Balanced Diet for Eyesight

Maintaining a healthy diet is crucial for both mental and physical health. The foods we eat become the building blocks for our bodies, after all. If we go too long without giving our bodies everything they require to replace and repair damaged cells, the wear begins to show sooner rather than later.

Eyesight is no different in this regard, so ensuring our bodies have steady access to nutrients for healthy eyes isn't optional; it's a necessity. Some vitamins are more important than others and relatively easy to miss depending on our diets, too. So long as we strive to keep our diet balanced and avoid the siren call of indulging in too many processed foods, there's no reason our eyesight can't last long into seniority.

While it's possible to include many of the vitamins necessary for maintaining our eyesight through supplementation in the form of pills and tinctures, nothing beats the real thing. Many of the nutrients our bodies need are only properly absorbed in conjunction with others. For this reason alone, it's worth trying to get our vitamins from whole foods rather than solely from supplementation.

Vitamins for Eyesight

The most important nutrients for senior vision support are all readily available so long as you know where to look. Many of our favorite foods contain one or more of these nutrients, so it's just a matter of picking your favorites and making sure they're included in your regular diet! Eating healthily doesn't mean sacrificing great taste, a fact we're all particularly happy about at The Lynmoore.

Vitamin A

The most important vitamin for eye health is arguably vitamin A, which is essential for the retina's function and necessary for producing rhodopsin, a pigment that allows us to see in the dark and in color. A deficiency in vitamin A can drastically reduce our ability to see in low-light conditions and can even lead to corneal damage in severe cases.

The lack of vitamin A is the leading cause of preventable blindness in developing countries, which only goes to show how important its inclusion in our diets really is.

Key sources include:

• Liver

• Fish

• Eggs

• Carrots

• Sweet potato

• Spinach

Lutein and Zeaxanthin

These carotenoids are uniquely concentrated in the macula. It's their job to assist in filtering harmful blue light so that important retinal cells are protected, making them particularly important where Age-related Macular Degeneration is concerned.

Some studies suggest that 10 mg of lutein and 2 mg of zeaxanthin reduce AMD progression risk by around 18% when substituted for a beta-carotene supplement. Beta-carotene is known to increase the risk of lung cancer, especially in smokers, so its substitution is particularly beneficial for some.

Key sources include:

• Kale

• Spinach

• Collard greens

• Eggs

• Corn

Zinc

Zinc plays a couple of important roles when it comes to proper eye function. It's necessary for transporting vitamin A to the retina and encouraging antioxidant enzyme activity, which protects against oxidative stress.

The Age-Related Eye-Disease studies (AREDS) suggest that high doses of around 80 mg significantly reduce AMD progression and is greatly beneficial for aging and eye care.

Key sources include:

• Oysters

• Beef

• Pumpkin Seeds

• Lentils

Vitamin C

A powerful antioxidant, vitamin C, protects the lens and retina of our eyes from oxidative stress. It's this stress that typically causes cataracts to form. While Vitamin C is undoubtedly helpful in reducing AMD risk, it's not as specific an aid to the eye as vitamin A or lutein/zeaxanthin.

The AREDS studies suggest that including 500 mg of vitamin C is indeed beneficial, but more as a blanket supplement for general health, as it aids our bodies in a multitude of ways.

Key sources:

• Citrus fruits

• Broccoli

• Strawberries

• Bell peppers

Omega-3 Fatty Acids (DHA and EPA)

These polyunsaturated fats are critical for eye health because they support retinal function while substantially reducing the risk of vision-threatening conditions. DHA makes up the majority of the retina, accounting for up to 30% of the fatty acids in retinal photoreceptor cells. Without sufficient DHA, our cells' signaling efficiency decreases drastically, meaning light is converted into visual signals less efficiently.

DHA and EPA also help to reduce inflammation in the eyes, which contributes to age-related macular degeneration, dry eye syndrome, and diabetic retinopathy. A reduction in inflammation is beneficial wherever it occurs and acts as one of the best eye supplements for elderly folk who desire a blanket defense for delicate eye tissues.

These include neuroprotective properties that support the health of ganglion cells and the optic nerve itself. This reduces the risk of glaucoma by reducing intraocular pressure through improved blood flow. Omega-3s also help to lubricate eye movement by improving the quality of the oils in our tears, slowing the evaporation rate, and directly addressing symptoms of dry eye.

Key sources:

• Fatty fish

• Caviar

• Fortified foods

• Walnuts

Seeing Clearly at The Lynmoore at Lawnwood

It's our intent to cover all the bases when it comes to the health of our seniors, and eye health is no different. Maintaining eyesight is critical for continued quality of life, so we ensure our menu offerings are balanced and provide all the vitamins for eyesight necessary for continued support.

It's our goal to provide exceptional lifestyle components for our residents, and the mental and physical health necessary to enjoy them to the fullest!

If you'd like to learn more about our customized approach to assisted living or are looking for more cataract prevention tips, don't hesitate to reach out! We'd love to hear from you.