A combination of the technology-driven 21st Century and the recent global pandemic has meant that screen times are increasing rapidly. While this may be a breakthrough on the educational and corporate front, it is much less of a win in terms of the toll it has taken on the population’s health. Of the many adverse health effects that technology brings about, weakened eyesight is by far one of the most common.
It becomes essential, then to take good care of our eyesight by taking high quality supplements made by the best capsule manufacturer available. And what better way to do that than by making use of these top supplements?
Here’s our pick:
1) Vitamin A
A vitamin A deficiency can lead to the development of a Bitot’s spot. This is a white spot that forms in the conjunctiva and can damage night vision and even result in complete vision loss.
A steady vitamin A intake will help maintain a clear cornea as well as bringing about a reduced chance of cataracts and AMD. Since this particular vitamin is a key element in rhodopsin, the protein responsible for night vision, it also helps adapt your eyesight to low light environments.
Natural foods rich in vitamin A include egg yolks, broccoli, cheese, and liver. Carrots are an especially good source since they are high in beta carotene which converts itself into vitamin A once inside the body.
2) Vitamin E
One of the leading causes of poor eye health is oxidative stress, which is a direct result of antioxidant-free radical imbalance. To prevent this from happening, your body needs an increased source of antioxidants as this helps protect eye cells against free radical damage.
Vitamin E is one such antioxidant source that has been known to reduce both AMD and cataract development.
Good sources of vitamin E include nuts, cooking oils, seeds, avocado, salmon, and leafy greens.
It might come as a surprise that fat is essential to good eye health, but the best source of ‘good’ fat is omega 3 fatty acids as these act as building blocks.
Vision development starts from birth, and this is why omega 3 fatty acids are often found in infant formula and are even added to the diet of pregnant and lactating mothers.
As for adults, omega 3 fatty acids are known to act as a barrier against dry eye syndrome, glaucoma, high eye pressure, and AMD – all serious eye conditions.
Foods rich in omega 3 fatty acids include tuna, salmon, mackerel, flaxseeds, flaxseed oil, leafy greens, and walnuts. If you’re someone who isn’t particularly fond of these food groups, then a simple alternative is fish oil supplements which are available in capsule form and are just as effective.
Alternatively known as vitamin B2, riboflavin is a front runner in boosting eye health due to its oxidative stress-reducing properties.
Individuals showing levels of riboflavin deficiency have shown correlations of cataract development, whereas a daily intake of about 2 mg of riboflavin was linked to a significant decrease in cataracts. As riboflavin is also an antioxidant, it is apt at shielding eyes from free radical-induced damage.
Riboflavin is widely found in major food groups, including in items such as oats, yoghurt, milk, cereals, beef, eggs, liver, kidney, and green vegetables.
5) Ginkgo Biloba Leaf Extract
Ginkgo Biloba is a plant that is widely known for its health benefits. While research is still ongoing to determine the full effect of the plant on eyesight, it has shown some promising results.
Mainly, Ginkgo Biloba is said to slow down AMD, an age-related disease that leads to eventual vision loss.
For individuals that are interested in making the plant extract a part of their daily diet, the leaf extract is a better option than Ginkgo seeds as the former holds more potency.
Bilberries have been a recent addition to the array of foods that improve eyesight. In particular, these berries are known for their ability to improve night vision as well as to ward off the development of glaucoma.
Individuals also reported that bilberry consumption led to reduced eye fatigue and eye dryness.
The recommended daily dose of bilberry extract is said to be between 160 mg and 480 mg, with the exact amount depending on age and other health parameters.
However, as with all other supplements, individuals should consult their doctor before taking bilberries as it does not mix well with aspirin and can cause blood thinning.
7) Vitamin C
Vitamin C works wonders when it comes to improving eye health. However, in order to work its magic, vitamin C needs to be consumed consistently.
While vitamin C holds a range of health benefits, it is most commonly known for delaying the growth of cataracts and protecting individuals against eyesight loss in old age. Additionally, it also prevents AMD.
There are many foods that are rich in vitamin C, such as broccoli, cauliflower, kiwi, bell peppers, papaya, cantaloupe, strawberries, orange juice, and tomatoes. When you can’t get enough of these foods you may consider taking a supplement but choose only the highest quality such as those made by www.superiorsupplementmfg.com
So, there you have it; top supplements to take if you want to improve your eyesight!