We would suggest the following vitamins and supplements:
Omega 3 fatty acids: A polyunsaturated fat. There is a high number of DHA (a type of omega) in the cell membranes of your retina. Anti-inflammatory and may help with dry eyes, discomfort and occasional blurry vision. *Food sources: Flaxseed, Chia seeds, Soy and nuts, canola and olive oil*.
Vitamin A: Helps one see in low light conditions. Night blindness. Reduces the risk of cataracts and Age-related macular degeneration. *Food sources: Sweet potatoes, green leafy vegetables, pumpkins, bell peppers*.
Vitamin B1: Thiamine: Converts food to energy and promotes cellular function. *Food source: whole grains, meat, fish, often in breakfast cereals, bread and pasta*.
Vitamin B6, B9 and B12: They lower inflammation to protect the eyes. *B12- 1000mcg and B6 and B9*.
Vitamin E: Eye conditions can be from antioxidants being overpowered by free radicals. Vita E is a powerful antioxidant that helps protect your cells from these harmful, unstable molecules. *Food sources: Seeds, nuts, salmon, avocado, leafy green vegetables and cooking oils*.
Vitamin C: An antioxidant that helps protect your cells against free radicals. Helps with collagen-building as well. *490mg plus per day*.
Vitamin B2: Riboflavin: An antioxidant that fights the free radicals and helps protect your eyes from cataracts. *Food sources: Oats, milk, yoghurt, beef, fortified cereals*.
Vitamin B3: Niacin: Converts food to energy and acts as an antioxidant. Can help prevent glaucoma. Do not consume in high doses, not above 1.5mg per day. *Food sources: Beef, poultry, fish, legumes, peanuts, mushrooms*.
Lutein & Zeaxanthin: From the carotenoid family, can help protect the eyes from blue light and damage. Can help with AMD and cataracts. *Food sources: Cooked spinach, kale and collard greens*.
– Listed by Sharon Olivier, February 2021
Chicory herb (Endive) – take 200ml carrot juice, 150ml celery juice, 75ml endive juice, 75ml parsley juice to make half a litre of this. Take ½ to 1 litre per day. – Listed by Sharon Olivier, April 2020
We would suggest the following:
- Vitamin C – 500mg
- Vitamin E – 400IU
- Zinc oxide – 80mg
- Copper – 2mg
- Lutein – 10mg
- Zeaxanthin – 2mg
– Listed by Sharon Olivier, April 2020