Best vitamins and minerals to boost your eye health this spring

Spring season can be a treat to your eyes with the lush green surroundings and nature in its full bloom. However, it's also the time when seasonal allergies are at peak, which may affect your eye wellness. Blurry, red and tired eyes are common around this time due to the high amount of dust and pollen in the air. Wearing sunglasses and a hat, washing your hands and eyes regularly, and using an air purifier at home can address many of these issues. It is also important to pay attention to your diet and incorporate essential nutrients to boost your eye health.

Here's a list of vitamins and supplements that can take care of your vision during this season:

Vitamin A

Vitamin A can help elevate your eye wellness by several notches with its ability to improve dry eye symptoms. A study published in Clinical Ophthalmology establishes the vitamin's efficacy in supporting tear formation. The important nutrient also improves the smoothness of the tear film, the thin layer of fluid on the eye. You can include carrots, squash, apricots and watermelon in your diet to improve intake.

Vitamin C

Another important nutrient for eye health which is abundantly found in citrus fruits, it protects against oxidative stress and can aid in maintaining a functioning tear film. The nutrient helps maintain the function of the tear film and without sufficient amounts of it, the eye may become dry. It also helps strengthen blood vessels and supports collagen production in the eye. Vitamin C is also known to reduce risk of cataract progression. A 10-year study published in the journal Ophthalmology that involved more than 1,000 pairs of female twins found people who consumed more vitamin C showed a 33% reduction in the risk of cataract progression.

Flavonoids

Mainly present in plant-based compounds, flavonoids have powerful antioxidant and anti-inflammatory properties, which can guard against age-related macular degeneration (AMD), cataracts, and glaucoma, as demonstrated by a study published in Biomedicine & Pharmacotherapy. Another study shows that flavonoids help reduce oxidative damage and inflammation in the eyes, which can help boost long-term vision health. Eat loads of fruits and vegetables to get this important compound.

Selenium

Selenium, a trace mineral, can also play a protective role in eye health by acting as an antioxidant. Along with other antioxidants, such as Vitamin E and Vitamin C, selenium can help combat oxidative damage in the eyes, suggests a study published in Pharmaceutics. It can also prevent damage to the cells in the retina, and prevent against conditions like cataracts. Munch on Brazil nuts to get this mineral.

Vitamin E

Vitamin E can help protect the eyes from oxidative damage caused by free radicals. It plays a critical role in preventing age-related eye conditions such as macular degeneration and cataracts. Nuts, seeds, spinach, and avocados can help you reach your required daily Vitamin E intake.

Omega-3 fatty acids

Omega-3 fatty acids are essential for maintaining good eye health. They are known to support retinal function and reduce the risk of dry eyes, a condition aggravated by allergens during springtime. Omega-3s also have anti-inflammatory properties that may help with eye conditions like macular degeneration. Its sources include fatty fish such as salmon, sardines, and mackerel, as well as chia seeds, flaxseeds, and walnuts.

To keep your eyes healthy this spring, protect them from allergens by wearing sunglasses and practicing good hygiene. Supporting your eye health with a nutrient-rich diet can also help combat seasonal discomfort. Stay proactive, and your eyes will enjoy the season in full bloom!