Protecting your eyes: Simple tips to improve eye health

Our eyes allow us to interact and access the world around us through sight, allowing us to see shapes and colours that form our perception of the world (1).

Our eyes are made up of a complicated network of layers of cells. They consist of parts that are visible such as the iris, pupil and conjunctiva, and parts that cannot be readily seen such as the retina and the optic nerve (2).

This complicated system is responsible for picking up light and converting it into neurons that are sent to the brain for visual recognition (2). Keeping your eyes healthy can help you maintain your vision and quality of sight.

Simple steps to keep your eyes healthy

Exercise and staying physically active can help improve eye health, effectively lowering the risk of health problems that can cause vision problems (3). Avoiding activities such as excessive smoking and drinking can also lower the risk of eye damage (3).

Make sure your eyes are always protected, especially in dusty and airborne debris-prone areas such as construction sites, or looking at your computer screen each day (4). Protecting your eyes from harmful sun and ultraviolet (UV) rays is also important: wear sunglasses with good UV protection (4).

Lastly, eating a well-balanced diet which includes nutrients that play a critical role in protecting and maintaining our eye health is important. Make sure you incorporate foods such as fruits, vegetables, legumes, lean meats, dairy, fish and nuts into your diet, as they are a good source of these vitamins and minerals (5).

You may also consider boosting your diet with a personalised vitamin pack which can help ensure that you receive sufficient nutrients to support healthy eyes.

Personalised vitamins packs to support eye health

Let's take a look at the kind of supplements that can support eye health when paired alongside a well-rounded and healthy diet:

Zinc

Zinc is an element that is part of various bodily processes and cell metabolism in the body. It plays an integral role in maintaining eye health as it is present in high concentrations in our retina (6). The body cannot produce zinc and must be consumed through foods such as meat, fish, poultry, cereals and dairy foods (7).

Whilst a zinc deficiency can lead to a number of ocular problems (6), zinc supplements can be a good idea to add to your daily vitamins to help support eye health.

Astaxanthin

Astaxanthin is a bright red carotenoid found in foods such as salmon, shrimp and crab. It is known for its antioxidant abilities, and the promotion and protection of healthy eye functions (8).

Adding astaxanthin supplements can help support eye macula and retina health, plus relieve visual fatigue.

Vegan omega

Vegan omega is an alternate source of omega-3 fatty acids derived from plant-based sources such as algae, flaxseed, beans, chia seeds, walnuts, edamame, among other sources (10).

Benefits of omega-3 fatty acids include boosted support for eye health through DHA, or Docosahexaeonic acid, which helps improve your vision. DHA is one of the most complex forms of omega-3 and is difficult to consume in sufficient amounts due to its limited sources (11).

Adding vegan omega-3 supplements to your daily vitamin plan can maintain and support eye health.

Vitable Australia can help you build your personalised vitamin pack with custom supplements tailored to your needs. When paired with a healthy diet, a monthly vitamin subscription can help keep you on track as you keep your eyes and your vision protected. Vitamin delivery is available as well: enjoy the best vitamin packs from the comfort of your own home!

Find out more about other areas that the above supplements can help you with:

Zinc | Astaxanthin | Veg omega

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

1. Health Direct Content Team. “Eyes”. Health Direct: Healthdirect.Gov.Au. Published January 2020 on https://www.healthdirect.gov.au/eyes. Accessed November 8, 2021.
2. Department of Health Content Team. “How the eye works”. Australian Government Department of Health: Health.Gov.Au. Published December 2008 on https://www1.health.gov.au/internet/publications/publishing.nsf/Content/ageing-eyehealth-risk-factors.htm~ageing-eyehealth-risk-factors-4.htm~ageing-eyehealth-risk-factors-4-2.htm. Accessed November 8, 2021.
3. National Eye Institute Content Team. “Keep Your Eyes Healthy”. National Eye Institute: Nei.Nih.Gov. Published May 19, 2021 on https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy. Accessed November 8, 2021.
4. Health Direct Content Team. “Eye care”. Health Direct: Healthdirect.Gov.Au. Published 2021 on https://www.healthdirect.gov.au/eye-care. Accessed November 8, 2021.
5. Johnson, & Rasmussen, H. “Nutrients for the aging eye”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published June 19, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/. Accessed November 8, 2021.
6. Grahn, B. H., Paterson, P. G., Gottschall-Pass, K. T., & Zhang, Z. “Zinc and the Eye”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 20, 2001 on https://pubmed.ncbi.nlm.nih.gov/11349933/. Accessed November 8, 2021.
7. Health Direct Content Team. “Eye care”. Health Direct: Healthdirect.Gov.Au. Published March 2021 on https://www.healthdirect.gov.au/zinc. Accessed November 8, 2021.
8. Abdel-Aal, E. S., Akhtar, H., Zaheer, K., & Ali, R. “Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 9, 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/. Accessed November 7, 2021.
9. Mark, TSO., Tim-Tak, LAM. “Method of retarding and ameliorating central nervous system and eye damage”. Published October 27, 1994 on https://europepmc.org/article/PAT/US5527533. Accessed November 7, 2021.
10. Physicians Committee for Responsible Medicine Content Team. “Omega-3 Fatty Acids and Plant-Based Diets”. Physicians Committee for Reponsible Medicine: Pcrm.Org. Published September 4, 2020 on https://www.pcrm.org/good-nutrition/nutrition-information/omega-3. Accessed November 8, 2021.
11. Harvard Health Publishing Content Team. “Omega-3 For Your Eyes”. Harvard Health Publishing: Health.Harvard.Edu. Published August 1, 2012 on https://www.health.harvard.edu/heart-health/omega-3-for-your-eyes . Accessed November 8, 2021