Maintaining a healthy ocular system is important for interpreting visual stimuli, an essential function for daily life. And providing our body with the most important nutrients for vision health is important for maintaining optimal sight throughout every stage of life. To support vision health, it's important we receive the recommended daily intake of beneficial vitamins, minerals, carotenoids, and omega-3s.

The Critical Role of Vitamin A in Vision Health

Vitamin A plays a central role in vision health, primarily due to its importance for night vision and supporting overall visual health. It can also help keep our eyes moisturized.

Beyond Vitamin A: Other Nutrients for Optimal Eye Health

Other nutrients such as omega-3s, lutein, zeaxanthin, zinc, and vitamins C and E are important for ocular wellness. Omega-3s, especially DHA (docosahexaenoic acid) are important for cell membrane health in the retina. Lutein and zeaxanthin are carotenoids that are found in high amounts within the macula, and have the ability to filter out harmful blue light caused by digital devices and UV rays and combat oxidative stress. Zinc acts as a co-factor for enzymes necessary for visual signal transduction. And vitamins C and E work synergistically to protect the eyes from oxidative damage. 

Daily Requirements and Dietary Sources

For the maximum health benefits of these nutrients, it's important we receive the RDA (recommended dietary allowances):

• Vitamin A: Adult males require approximately 900 mcg RAE per day, while females need about 700 mcg RAE per day. Rich sources include liver, carrots, and spinach.
• Omega-3 Fatty Acids: An intake of 250-500 mg per day of EPA and DHA is a good starting point and is achievable through fish like salmon, mackerel, anchovies, and sardines. For the best results 1,000-2,000 mg per day of EPA and DHA supports optimal Omega-3 Index levels and promotes whole body health.
• Lutein and Zeaxanthin: No established RDA exists; however, intake between of 6 mg per day and 20 mg per day is suggested. We can get some lutein and zeaxanthin through kale, spinach, and eggs.
• Zinc: It's recommended men receive 11 mg daily and 8 mg for women. Oysters and beef are potent sources.
• Vitamins C and E: Adults should aim for between 90 mg per day (men) and 75 mg per day (women) up too 3,000 mg per day depending on our health needs. We should receive 15 mg per day of vitamin E. Vitamin C is found in high amounts in citrus fruits, and vitamin E is found in almonds. 

Supplementation: When Diet Isn’t Enough

In instances where dietary intake falls short or absorption is compromised due to physiological factors or medications, supplementation may be helpful. It's important to consider bioavailability—how well a nutrient is absorbed—and potential interactions with existing medications or conditions before initiating supplementation.

Practical Tips for Integrating Eye-Healthy Nutrients Into Your Diet

Incorporate these beneficial nutrients into your diet by prioritizing a colorful plate with a diverse range of fruits and vegetables rich in vitamins and antioxidants. The Mediterranean Diet is a great one to follow. We should also include fatty fish or plant-based omega-3 alternatives regularly and should opt for whole grains over refined options to enhance zinc intake. 

All of these nutrients are very important to vision health, which is why we need to make conscious dietary choices and supplement where needed.