Improve Vision Naturally With Vitamins

A diet rich in antioxidants and essential nutrients is good for your overall health and can improve your vision. Eating a wide variety of fresh, natural foods is as important to health of your eyes. Supplements can be taken to increase intake of essential nutrients when amounts received through diet do not meet recommended dose.

The glycemic index ranks carbohydrates by the amounts of sugars and fiber in the food. Recent research shows regularly eating carbohydrates ranking high on the glycemic index correlates with more advanced age-related macular degeneration (AMD). Sugar and white flour and other foods that rank high on the glycemic index effect blood sugar levels quickly. Daily intake of carbohydrates that are low on the glycemic index protects your vision.

Vitamin A is a fat-soluble vitamin and powerful antioxidant. Foods rich in Vitamin A can improve night vision. Vitamin A has been shown to prevent cataracts, prevent blindness from macular degeneration, moisten the eyes and help eyes adjust to light changes. Vitamin A is one of the nutrients the retina requires to work properly. Night blindness can be caused by a Vitamin A deficiency. Vitamin A is needed to produce rhodopsin, a visual pigment used to see colors in low light situations. Zinc is needed for your body to convert beta-carotene into vitamin A.

Symptoms of vitamin A deficiency include corneal drying, night blindness, triangle shaped gray spots on the eye, corneal degeneration and even blindness. The suggested daily intake for Vitamin A is 5000 I.U. Since Vitamin A is fat-soluble it is possible to overdose. Symptoms of vitamin A overdose include nausea, irritability, jaundice,blurry vision, vomiting, headaches, drowsiness and altered mentality.

Vitamin C is a water-soluble vitamin and antioxidant. Vitamin C is often remembered for helping protect against the common cold. Vitamin C can also delay macular degeneration, reduce risk of cataracts and reduce eye pressure from glaucoma. A recent study showed vitamin C to reduce cataract risk by 70% when taking 300mg to 600mg of vitamin C daily. Many animals can synthesize vitamin C but humans do not. Suggested daily intake is between 90mg and 2000mg with some independent recommendations for up to six times that much. Vitamin C is a water-soluble vitamin and overdose is rare but possible if daily intake is extremely high. One study done to identify overdose showed symptoms including nausea, vomiting, diarrhea, flushing of the face, headache, fatigue and disturbed sleep. Infants who intake large quantities of Vitamin C may also have skin rashes.

Citrus fruits are high in Vitamin C as are many peppers and greens including kale, collard greens, and turnip greens. Strawberries, rose hips, brussel sprouts, cabbage, and cauliflower are also good sources of Vitamin C. Many fresh fruits and vegetables are natural sources of vitamin C. The camu camu fruit and Kakadu plum contain the highest concentration of vitamin C. Vitamin C is also found in some cuts of meat.

Vitamin E is a fat-soluble vitamin and antioxidant. Working together vitamin C and vitamin E can protect the eye against UV rays. When combined with other antioxidants Vitamin E helps to protect eyes from cataract development and age-related macular degeneration. Studies have shown vitamin E can decrease risk of cataracts by half. Further studies show smoking negated any effects vitamin E had on cataract formation and growth. Vitamin E can be found in vegetable oils, wheat germ, peanut butter, fish, green leafy vegetables, sweet potatoes, and avocados.

Symptoms of Vitamin E deficiency include abnormal eye movements, impaired vision and degeneration of the retina that can cause blindness. Individuals diagnosed with cystic fibrosis, crohn's disease, liver disease, pancreatic insufficiency, and individuals who have had their stomach removed often have a hard time absorbing vitamin E and should take supplements.

Vitamins A, C, and E along with Zinc are essential for the health of your eyes and to improve vision naturally. Vision can be improved by including natural sources of these vitamins in your diet. To ensure daily intake is sufficient supplements are available.

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Health calendar

SHARP AS A TACK: Discussion about brain plasticity and how to prevent cognitive decline. 3 p.m. Thursday, Pardee Health Education Center, Blue Ridge Mall, Hendersonville. Registration required. Call 692-4600.

Health happenings: Aug. 31

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