Vitamins and the eye

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In various studies and clinical trials antioxidant vitamins found in certain foods have been linked with eye health. They help to maintain healthy cells and tissues in the eye.
The main focus has been on the anti-oxidant vitamins A, C and E. These vitamins can be found in many different sources of fruit and vegetables such as:
oranges
kiwis
grapefruit
dried apricots
tomatoes
peppers
raw carrots
green leafy vegetables including kale and spinach
green peas
green beans
brussel sprouts.
They can also be found in nuts, seeds, dairy products and eggs.
These are only a few of the food types in which antioxidant vitamins can be found. The British Nutrition Foundation can provide you with further information on this.

Lutein and eye health
More recently it has been suggested that two types of antioxidants, known as 'carotenoids', called Lutein (pronounced Loo-teen) and Zeaxanthin (pronounced Zay-a-za-thin) may also help with eye health. Some studies have found that people who have a good diet rich in carotenoids, particularly lutein and zeaxanthin, have a lower risk of developing AMD.

Lutein and Zeaxanthin can be found naturally in vegetables and fruit. For example, Lutein can be found in yellow peppers, mango, bilberries, and green leafy vegetables such as kale, spinach, chard and broccoli.

Zeaxanthin can be found in orange sweet peppers, broccoli, corn, lettuce (not iceberg), spinach, tangerines, oranges and eggs.
Many of these overlap with food types in which vitamins A, E and C are present.

Vitamins supplements and diet
Age-related macular degeneration (AMD)
A large research trial, called the 'Age-Related Eye Disease Study' (AREDS), showed that high quantities of the antioxidant vitamins A, C, E, beta-carotene and the minerals zinc as zinc oxide, and copper as cupric oxide, can help to slow down the progression of AMD.

It would be very hard to obtain the large quantity of vitamins used in the trial from your diet. Therefore some people who have AMD may consider supplementation with vitamins and anti-oxidants. Such high dosages of vitamins and minerals might have possible side effects on the body.

For this reason it is very important to consult your doctor first before taking a supplement.

Eye health
Following the AREDS research trial there have been over 150 smaller scale studies looking at how vitamins and minerals, both from food and in a vitamin supplement, can help eye health in general, and in particular AMD and cataracts. A number of these studies have looked specifically at the carotenoids Lutein and Zeaxanthin which have been particularly associated with healthy eyes.

Some of these studies have shown how certain vitamin and mineral supplements can have a positive effect on eyes and sight. Others have shown there to be no or little benefit. For this reason various organisations are calling for further, larger scale research.

As a result of these studies there are now a number of different supplements for eye health on the market. There is still divided medical opinion on the use of supplements for both eye health and for preventing, or slowing down, the progression of AMD and cataracts in particular.

The general consensus of opinion is that with a good balanced diet that includes sufficient fresh fruits and vegetables there should be no need to use supplements.