Aging Brain and Eyes: Do Supplements Really Have the Power to Reduce Oxidative Stress, Make You Healthier? A Nutritionist Weighs In

The health of our eyes, like the rest of our bodies, can be influenced by our dietary choices. Certain diets that are high in fat have been associated with eye problems such as macular degeneration.

The World Health Organization (WHO) recently published a World Report on Vision, revealing that globally, over 2.2 billion people have some form of vision impairment, and out of these, at least one billion cases could have been prevented or treated.

Concerningly, the WHO projects that demand for eye care would surge dramatically in the next decades, possibly posing new problems for healthcare systems.

Dr. Emma Derbyshire, a public health nutritionist expressed concern about the projected surge in the demand for eye care services in the coming decades, which could strain healthcare systems.

“Just as we may eat to nourish our minds,” she stressed, “we need to nourish our vision too.”

However, achieving this can be challenging, given our busy lives and the difficulty in obtaining all the necessary nutrients as we age.

According to government nutrition surveys, many people fail to meet the recommended intake of five servings of fruits and vegetables per day, leading to nutritional imbalances in their diets.

Dr. Derbyshire specifically recommended four vitamins and minerals essential for supporting good vision: Vitamin C, Vitamin E, copper, and zinc.

These nutrients can be obtained through dietary sources or supplements.

Vitamin C, Vitamin E, and copper contribute to cell protection against oxidative stress, while zinc helps maintain normal vision.

However, as we age, it becomes more challenging to obtain all the necessary nutrients through our diets.

Several Studies highlight that many individuals do not meet the recommended nutrient intake of zinc, which is crucial for the retina. In fact, 6% of men and 7% of women aged 19 to 64 fail to meet the lower reference nutrient intakes (LRNI) for zinc (5.5 mg/day for men and 4 mg/day for women).

Oxidative stress is a leading factor in eye health issues, and certain nutrients with antioxidant properties, such as vitamins C, E, and copper, can help counteract its effects. Therefore, it is advisable to develop a habit of consuming diets rich in antioxidants from an early age.

Foods high in vitamin C include citrus fruits, peppers, strawberries, tomatoes, cruciferous vegetables, and white potatoes.

Good sources of vitamin E are plant-based oils, nuts, seeds, fruits, and vegetables, such as wheat germ oil, sunflower oil, safflower oil, soybean oil, sunflower seeds, almonds, peanuts, peanut butter, and pumpkin.

Copper is found in protein-rich foods like organ meats, shellfish, fish, nuts, and seeds.

Zinc can be obtained from oysters, red meat, poultry, beans, nuts, crab, lobster, and whole grains.

Multivitamin supplements tailored for aging eyes are now available, containing all the necessary vitamins and minerals for optimal eye health.

If you have concerns about your eye health, it is advisable to consult with your optician before starting any specific supplements.

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