Recommended Nutrients for Healthy Eyes
Did you know that daily intake of certain nutrients – either through foods or supplements – has been linked to healthy eyes and may reduce the risk of some chronic eye conditions?Consider the list below, and remember that the recommended daily intake of these essential nutrients typically requires supplementation in addition to exposure through traditional dietary sources. Ask your pharmacist or supplement retailer for additional details, and be sure to follow product directions. It is always important to consult your eye health professional or physician before beginning any new nutrition regimen.
| 10 mg/day |
Lutein |
dark green leafy vegetables such as spinach, collards or kale, corn, eggs or lutein supplements |
|
| 500 mg/day |
DHA/EPA (essential fatty acids) |
flax or fleshy fish like tuna or salmon, or fish oil supplements |
|
| 500 mg/day |
Vitamin C |
orange juice, other citrus and fortified juices, citrus fruits, Vitamin C supplements or multivitamins |
|
| 500 mg/day |
Vitamin E |
nuts, salad and vegetable oils, peanut butter, fortified cereals, sweet potatoes, margarine, Vitamin E supplements or multivitamins |
|
| 2 mg/day |
Copper |
mixed nuts, sunflower seeds, beef liver, beans, lentils or multivitamin/mineral supplements |
|
| 40-80 mg/day |
Zinc |
red meat, poultry, oysters, fortified breakfast cereals, nuts, baked beans, milk or multivitamin/mineral supplements |
|
* The 40-80 mg zinc dosage is for people diagnosed as being at high risk for age-related macular degeneration (AMD) or experiencing early stage AMD. High doses of zinc may cause stomach upset. The recommended dietary allowance (RDA) for zinc is 11 mg for men and 8 mg for women. |
