Promote eye health: Vitamins for your eyesight

Our eyes are one of our most valuable sensory organs – they act as a window to the world and allow us to experience the world in all its facets. But precisely because they are used so much every day, it is crucial to protect their health . Did you know that a balanced diet and regular eye care make a significant contribution to maintaining your eyesight and preventing eye diseases?

In this article, you will find out which nutrients are particularly important for your eyes, how you can provide targeted support with medication and dietary supplements and why regular visits to the ophthalmologist are essential. Those affected by vision problems should pay particular attention to the effects on eye health and, if necessary, consider glasses or other therapy to improve their well-being. Targeted eye exercise can also be a helpful factor in preventing and maintaining vision.

Healthy nutrition for our eyes

In addition to sport, exercise in the fresh air, relaxation exercises and a generally healthy lifestyle, diet plays a key role in eye health. Only if the eye is adequately supplied with all the necessary micronutrients through a healthy and balanced diet can it function properly and be less susceptible to eye diseases such as age-related macular degeneration and other problems in the long term.

Which nutrients are particularly important for the eyes?

Among the most important are vitamin A, which is essential for retinal function, omega-3 fatty acids, which support the tear film and cornea, and antioxidants such as vitamin C and vitamin E, which help protect cells from oxidative stress. These nutrients work in combination and contribute to dry eyes dry eyes, strengthen the retina and slow down the eye’s natural ageing process.

Vitamin A: The role of carrots and other sources of vitamin A

Vitamin A is crucial for healthy eyes as it plays a central role in vision. It is an important component of the visual pigment rhodopsin, which is found in the retina and ensures that we can see well in dim light. A lack of vitamin A can lead to night blindness and, in the worst case, even to permanent visual impairment.

A classic example of a source of vitamin A is the carrot, which is rich in beta-carotene, a precursor of the vitamin. The well-known saying “carrots are good for the eyes” is therefore quite justified, as beta-carotene is converted into vitamin A in the body. In addition to carrots, however, there are many other foods that are rich in vitamin A or beta-carotene. Green leafy vegetables such as spinach, lamb’s lettuce and kale are particularly rich in beta-carotene. Sweet potatoes, peppers and pumpkin are also good plant-based sources.

Animal products such as liver, eggs and dairy products also contain directly usable vitamin A, which is absorbed particularly efficiently by our body. A balanced diet with these foods can help to cover the daily requirement of vitamin A and thus keep the eyes healthy in the long term.

Omega-3 fatty acids: good for the eyes and retina

Omega-3 fatty acids are essential for the health of our eyes, especially the retina and tear film. They contribute to the normal function of visual cells and help to alleviate inflammation that can damage the eyes . Studies show that an adequate supply of omega-3 can reduce the risk of dry eyes and age-related eye diseases such as macular degeneration.

Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are important components of the retina. They help to maintain the structure and function of the cells and protect the eyes from oxidative stress caused by external influences such as UV radiation. A lack of omega-3 can affect the stability of the tear film, leading to dry, irritated eyes – a common problem for people who spend a lot of time in front of screens.

Foods rich in omega-3 fatty acids:

• Mackerel
• Herring
• Salmon
• Sardines
• Linseed
• Chia seeds
• Walnuts
• Algae oil
• Soy

Antioxidants such as vitamin C and vitamin E: prevention of eye diseases

Antioxidants such as vitamin C and vitamin E play a crucial role in protecting our eyes from harmful influences and preventing eye diseases. They work by neutralizing free radicals – molecules that are produced by UV radiation, pollution and the natural aging process and can damage cells. This oxidative damage can lead to age-related eye diseases such as macular degeneration or cataracts. cataracts cataracts.

Vitamin C contributes to the health of the cornea and supports blood circulation in the eye by strengthening the blood vessels. The need for vitamin C is particularly high in the lens of the eye, which requires effective protection against oxidative stress in order to remain clear and functional. Vitamin E supplements this protection by stabilizing the cell membranes in the retina and protecting them from degradation by free radicals.

Foods rich in vitamin C and vitamin E:

• Paprika
• Citrus fruits (oranges, lemons, grapefruits)
• Broccoli
• Kiwis
• Nuts (almonds, hazelnuts)
• Sunflower seeds
• Spinach
• Kale

Food supplements for eye health

Food supplements can be a useful addition to support eye health, especially if the daily requirement of important nutrients cannot be met through diet alone. Some vitamins and minerals have been shown to be particularly effective in promoting vision and preventing eye diseases.

Supplements containing vitamin A, lutein and zeaxanthin are particularly popular. These carotenoids are known to protect the retina and macula (the area of sharpest vision) and reduce the risk of age-related macular degeneration. Omega-3 fatty acids in the form of fish oil capsules can also help to alleviate dry eyes by stabilizing the tear film and reducing inflammation.

In addition, antioxidants such as vitamin C and vitamin E in the form of supplements can help protect the cells in the eye from harmful free radicals. Zinc is also often used in eye supplements as it plays an important role in maintaining vision and helps the body absorb vitamin A.

Although dietary supplements can be useful, it is important to emphasize that they should not replace a healthy and balanced diet. It is advisable to seek medical advice before taking supplements, especially if you already have eye conditions or are taking higher doses of certain nutrients such as zinc or omega-3.

Regular visits to the ophthalmologist: check-ups and treatments

Regular visits to the ophthalmologist are crucial to maintaining the health of our eyes and detecting eye diseases at an early stage. Many eye diseases, such as glaucoma or age-related macular degeneration, develop gradually and often cause no symptoms in the early stages. However, without preventive examinations, these diseases can remain undetected and lead to permanent vision loss.

Experts recommend having a check-up with an ophthalmologist approximately every two years from the age of 40, as the risk of age-related eye diseases increases from this age. For people with known risk factors such as high blood pressure, diabetes or a family history of eye diseases, a more frequent examination may be advisable. Younger people should have a check-up every two to three years, even without acute symptoms, to ensure that visual disorders or defective vision do not worsen unnoticed.

During a typical check-up, the ophthalmologist checks your eyesight, measures your intraocular pressure (important for detecting glaucoma) and examines the retina and optic nerve. These examinations can indicate changes at an early stage that could lead to serious problems later on. The tear film and cornea are also frequently examined in order to detect dry eyes or other complaints.

Take dry eyes seriously and strengthen your eyes

Dry eyes are a common problem caused by insufficient tear production or poor tear quality. Causes can be:

• Environmental factors: dry air, wind, smoke
• Screen work: infrequent blinking
• Contact lenses, hormonal changes or medication

The main symptoms of dry eyes are

• Burning and redness
• Foreign body sensation or constant tearing
• Blurred vision
• Irritated eyes, especially after long periods of screen time (often also associated with office eye syndrome)

Tips for relieving dry eyes in everyday life include

• Regular blinking and screen breaks
• Use of artificial tears (eye drops)
• Increase humidity (e.g. with humidifiers)
• Protection from wind and draughts
• Wear good sunglasses to avoid UV radiation and wind
• Intake of omega-3 fatty acids (e.g. from fish, walnuts, linseed)

If dry eyes are left untreated, this can lead to serious consequences. The lack of lubrication on the surface of the eye weakens the cornea, which significantly increases the risk of damage and infection. Without the protective tear film, the eye becomes more susceptible to inflammation, which in the worst case can lead to permanent visual impairment. Prolonged symptoms can even lead to scarring of the cornea , which can permanently impair vision. It is therefore important not to ignore dry eyes and to initiate treatment in good time.

Medication for the health of our eyesight and visual organs

There are various medications that are specifically aimed at supporting the health of our eyesight and visual organs or alleviating eye complaints. These range from over-the-counter preparations to prescription medications, depending on the type and severity of the eye condition.

Non-prescription medicines:

• Artificial tears: eye drops to relieve dry eyes. They help to stabilize the tear film and moisturize the cornea.
• Antioxidant supplements: Food supplements with lutein, zeaxanthin, vitamin C and vitamin E support the retina and prevent age-related eye diseases such as macular degeneration.
• Antiallergic eye drops: These relieve symptoms such as redness or itching caused by allergies .

Prescription drugs:

• Eye drops for glaucoma: These lower the intraocular pressure and thus prevent damage to the optic nerve.
• Eye drops containing cortisone: These are used for inflammation, but should only be used in the short term and under medical supervision, as they can cause side effects such as increased intraocular pressure .
• Antibiotic eye drops: Prescribed for bacterial infections to treat and prevent inflammation and serious infections.
• Mydriatics: These drops dilate the pupil and are often used during diagnostic examinations or certain treatments.

Why should you only take medication in consultation with an ophthalmologist?

It is important that all medication – including over-the-counter medication – is only taken in consultation with an ophthalmologist. The doctor can ensure that the correct preparations are used for the respective eye complaint and that no side effects or interactions with other medications occur. In addition, eye drops used incorrectly or for too long, especially those containing cortisone, can cause long-term damage or impair vision. Regular eye checks and the correct use of medication help to maintain eye health in the long term.