Eye health - nutrients for the eye

The eye consists of many important parts, such as the retina, cornea, pupil, macula, etc. The macula sits in the retina of the eye and is responsible for visual acuity. Age-related macular degeneration (AMD) is the leading cause of vision loss in the Western world. The disease mainly occurs in people over the age of 60. In population studies*, it has been seen that women seem to be more affected than men. In addition, it has been seen in several studies that Europeans are affected by the disease to a greater extent than Asians and Africans. There are two different forms of AMD, one dry and one wet. The dry variant is most common, where vision changes occur more slowly. Those with the wet variant experience faster changes in vision.

Vision can be affected by factors in the environment, but also by our lifestyle. The biggest risk factor for AMD in particular is considered to be smoking, but diet can also play a role in the development of the disease. In this article, we will therefore go through which nutrients are important for preventing AMD and other eye diseases that affect vision, such as cataracts or dry eyes.

*A population study is a research study that concerns the occurrence of a certain disease or other characteristic in a population.

Can collagen prevent wrinkles around the eyes?

The body's ability to produce collagen decreases significantly with age and it is a key factor for plump and elastic skin. A good collagen supplement will not only increase your skin's ability to maintain hydrated skin, but can also help your skin under and around the eyes look smoother.

Do collagen supplements help with bags under the eyes?

Certain supplements can help hydrate your skin and prevent bags under the eyes. Collagen , a structural protein, contains hydroxyproline, which in turn helps produce hyaluronic acid that moisturizes the skin and can prevent bags under the eyes.

Which nutrients are good for the eye?

Vision is one of our senses, and one way we can take care of our eye health and prevent vision problems is by having a healthy diet and lifestyle. We can get important nutrients that benefit the eye both through food and dietary supplements. Below we list some of the most important nutrients that promote eye health.

1. LUTEIN AND ZEAXANTHIN

Lutein and zeaxanthin are carotenoids*, which are a group of substances that occur in an area right in the middle of the macula where the highest visual acuity is located, the so-called fovea of ​​the eye. In addition to the fovea, lutein and zeaxanthin occur in the lens of the eye. The carotenoids in the eye have antioxidant and anti-inflammatory properties, and in several studies both lutein and zeaxanthin have been linked to a lower risk of developing AMD. In addition to reducing the risk of AMD, the carotenoids can also prevent diabetes-related damage in small blood vessels that are found, among other things, in the retina of the eye. There is also evidence that dietary supplements with lutein and zeaxanthin have been linked to a reduced risk of cataracts. Cataract means that the lens in the eye becomes cloudy. Furthermore, dietary supplements with lutein and zeaxanthin have also been shown to prevent oxidative damage to the retina of the eye.

*Carotenoids are substances with antioxidant properties and are divided into the main groups carotenes and xanthophylls. Lutein, astaxanthin and zeaxanthin are examples of xanthophylls, while lycopene, as well as beta and alpha-carotene are examples of carotenes.

2. VITAMIN A AND BETA-CAROTENE

Beta-carotene is a precursor to vitamin A, which means that the body can manufacture vitamin A from beta-carotene. Just like lutein and zeaxanthin, beta-carotene is also a carotenoid with antioxidant properties. The difference, however, is that beta-carotene does not occur in the lens of the eye, and therefore in most studies this carotenoid has not been linked to a lower risk of cataracts. Lack of vitamin A, on the other hand, has been linked to impaired night vision, which is why beta-carotene is an important nutrient to get because it is converted to vitamin A, as we mentioned earlier. However, vitamin A deficiency is relatively uncommon in Sweden. High intakes of beta-carotene via food are rarely linked to damage to health, however, one should be careful about taking far too large doses of beta-carotene via dietary supplements as it has been linked to an increased risk of lung cancer in smokers, in a couple of studies.

Foods that contain beta-carotene include carrots and other orange-colored vegetables, as well as bell peppers and green leafy vegetables. Vitamin A is mainly found in animal products, such as eggs (yolk), liver and some milk products. Since vitamin A is a fat-soluble vitamin, it is important to consume fat in the same meal where foods with beta-carotene and vitamin A are present. However, for example, eggs already contain some fat, but if you make a salad with the vegetables mentioned above, it can be good to throw in an avocado or vinaigrette with cold-pressed olive oil to increase absorption. It is also worth mentioning that the beta-carotene in carrots becomes more available to the body if they are cooked.

3. VITAMIN E

Vitamin E is also an antioxidant, which you can get by eating, for example, almonds, mangoes, sunflower seeds, eggs, avocados and peanuts. Vitamin E can prevent the oxidation of lipids by attacking free radicals, which is beneficial because the retina of the eye has a high concentration of fatty acids.

4. ANTHOCYANINS

Anthocyanins are flavonoids with antioxidant and anti-inflammatory properties. They are used as dietary supplements both in Europe and East Asia due to its positive impact on eye health. Anthocyanins have been shown to promote the synthesis of rhodopsins in the eye. Rhodopsin is the name of the receptors in the retina that are sensitive to light, and enable one to see even in low light conditions. Thus, anthocyanins protect the retina from overexposure to visible light and irradiation.

You can recognize which plants and berries contain anthocyanins, as it is precisely the anthocyanins that give them their blue-purple/red-blue color. Examples of such foods are blueberries, blackcurrants, plums and beets. However, the amount of anthocyanin in each food may differ depending on where it was grown.

5. ZINC

Zinc is a mineral found, among other things, in eye tissue. In one study, associations were seen between a low intake of zinc (as well as low intakes of vitamin D, vitamin C , beta-carotene, omega-3 fatty acids, and alpha-tocopherol, i.e. vitamin E) and AMD. Zinc is found in foods such as pumpkin seeds, sesame seeds, clams, nuts, whole grains and offal.

6. OMEGA-3 FATTY ACIDS

There are indications that omega-3 fatty acids may help with dry eye. In both clinical and experimental studies, it has also been seen that omega-3 fatty acids seem to have a protective effect in eye inflammation and vascular eye diseases. Omega-3 fatty acids are anti-inflammatory and are found in fatty fish, chia seeds and flax seeds, walnuts and some algae, but many choose to take it as a dietary supplement. In food supplements, omega-3 fatty acids occur in the form of either fish oil, krill oil or algae oil, where algae oil is the variant suitable for vegetarians and vegans, or people who are allergic to fish and shellfish.