World Sight Day 2023: How Ocular Supplements Can Enhance and Protect Our Eyesight

“Sarvendriyanam Nayanam Pradhanam” means the sense of vision is supreme of all the five senses! The EYE is a vital organ, and eyesight is the most important of all your senses, as the other four senses depend upon vision and previous memories.

Did you know? Approximately 2.2 billion people experience vision impairment or blindness, and 80% of these individuals’ experience preventable blindness. The main cause of vision impairment is uncorrected refractive error, followed by cataracts. This year’s key theme for World Sight Day is,’Love your Eyes at Work’, focusing on eye health in the workplace.

Dr Pallavi Kiradi, Ayurveda Expert, Herbalife, says, “Protecting your overall health can go a long way toward keeping your eyes healthy. Eating well and leading an active lifestyle can lower your risk for prolonged diseases that can lead to eye or vision problems. But eating the right foods can protect your vision and keep you healthy. However, our eyes are also vulnerable to damage from factors such as UV rays, smoking, blue lights, and screen time. Maintaining sound eye health is essential for preserving our vision and quality of life. One way to do this is to eat a healthy diet and include foods and supplements that are beneficial for eye health.” 

Dr Kiradi feels a balanced diet rich in nutrients can contribute to better eye health.

1. Green Leafy VegetablesSuch as spinach, kale, and fenugreek, are rich in lutein and zeaxanthin, two carotenoids that help protect the macula, the central part of the retina, from damage.
2. CarrotsAnother good source of carotenoids, particularly beta-carotene, are carrots. Beta-carotene is converted to vitamin A in the body, which is essential for night vision.
3. Sweet PotatoesAnother excellent source of beta-carotene and vitamin C, which are essential for eye health. Vitamin C is an antioxidant that helps to protect the eyes from damage caused by free radicals.
4. AmlaAlso known as Indian gooseberry, is rich in vitamin C and other antioxidants. It is great for your eyes and may help to prevent cataracts and macular degeneration. Ayurveda recommends Triphala (Amla, Baheda and Harad) decoction for eye wash and consume internally to rejuvenate eye health.
5. Nuts and SeedsSuch as almonds, walnuts, and flaxseeds are a good source of omega-3 fatty acids. Omega-3 fatty acids are important for eye development and function.

Acquiring all the above necessary nutrients from your daily diet may be difficult. Eye health supplements could be an option to strengthen your vision. Ocular or eye health supplements are designed to provide specific nutrients that benefit our eyes. They can fill the nutritional gap with essential vitamins and minerals for optimal eye health. Research says that foods rich in vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids are linked to lower risk for age-related macular degeneration (AMD), cataracts and even dry eye later in life. Dr Kiradi explains different eye health supplements one should incorporate:

Lutein and Zeaxanthin: Lutein and Zeaxanthin are special carotenoids found in the macula, the central part of the retina, the light-sensitive tissue at the back of your eye. These compounds are like natural sunglasses for your eyes. They help filter out harmful blue light and shield against age-related macular degeneration (AMD), one of the leading causes of blindness in older adults. By supplementing the antioxidants helps protect the retina from oxidative stress caused by free radicals and blue light exposure. Marigold flower petals are the richest source of polyphenols and carotenoids, of which lutein esters comprise 70–79% of the total carotenoids. Evidence showed that lutein and zeaxanthin, found in marigolds, are necessary for optimal eye health.

Vitamin A: Vitamin A is an essential nutrient for normal vision, especially when seeing in low-light conditions, such as night vision. A deficiency in vitamin A can lead to a condition called xerophthalmia, which can result in vision problems and, in severe cases, blindness.

Vitamin C: Vitamin C is a powerful antioxidant that is crucial in protecting your eyes from damage caused by free radicals. By preventing oxidative stress, vitamin C helps maintain the health of your eyes.

Vitamin E: Another vital antioxidant for eye health is vitamin E. It may help ward off cataracts and age-related macular degeneration (AMD), two common eye issues that can affect our vision as we age.

Zinc: Zinc is a mineral essential to produce melanin, a pigment responsible for protecting our eyes from the harmful effects of ultraviolet (UV) light. Ensuring you have enough zinc in your diet or through supplements can help shield your eyes from UV damage.

Omega-3 Fatty Acids: Omega-3 fatty acids are essential fats that significantly affect eye development and function. DHA is found in high amounts in your retina, where it may help maintain eye function. They may also play a protective role against dry eye disease, a condition characterized by discomfort and irritation due to insufficient lubrication of the eyes.

Gamma-linolenic acid (GLA): Being anti-inflammatory in nature, GLA may reduce symptoms of dry eye disease.

Practice 20-20-20 rule: every 20 minutes, look at an object 20 feet away for 20 seconds. Wear a hat outdoors: a simple solution to protecting all areas of the eyes. Adjust your screen intensity: there are browser extensions and other ways to adjust the light intensity of screens.

Caring for our eyes is crucial for maintaining a high quality of life. Everyday facets can impact our eye health, but we can enhance and protect our eyesight with proper nutrition and ocular supplements. Ocular supplements provide a convenient way to ensure we get the essential nutrients our eyes need to stay healthy and function at their best.