Apart from eye exercises, yoga and relaxation techniques, there are many eye vitamin foods and fruits you can include in your diet to improve your eyesight. Let us find out which herbs and vitamins you can include to help improve eyesight naturally.
1. Dietary guidelines to improve eyesight naturally and reduce eyestrain
Maximize your intake of fruits and vegetables. These contain healthy eye vitamins like vitamins C and A for the eyes. Make sure you include plenty of lean proteins, nuts and seeds in your diet. Chicken and fish contain many minerals and vitamins that help in strengthening the eyes. Limit your intake of sugar and caffeine. Sugar especially contributes to eye irritation and weakens the eyes. Excess sugar consumption can also result in age related macular degeneration, glaucoma and other eye problems.
2. Beta carotene and Vitamin A
Beta carotene is one of the most important eye vitamins and many people confuse it with Vitamin A. The two are related and have more or less the same properties. The difference lies in the fact that beta carotene does not become toxic when taken in excess like vitamin A does. Take a daily dosage of 10,000 to 25,000 IU of beta carotene under the guidance of your doctor. In case of severe eye strain your doctor might also prescribe vitamin A eye drops or even a daily dose of up to 5000 IU of Vitamin A for daily maintenance.
3. Essential fatty acids
EFAs are found in nuts, seeds, fatty fish like salmon etc. There are many oils available in the form of supplements which, when taken daily, can provide you with healthy Omega 3 and Omega 6 essential fatty acids. These oils include Borage oil, Evening primrose oil and Flaxseed oil. All of these help reduce pain, inflammation and swelling and heal the eye damage caused by strain. Take up to 500-1000 mg of any of these oils daily.
4. B vitamins
B vitamins are needed for repairing tissue damage and for intracellular metabolism of the eye tissues. Deficiency of B vitamins can lead to eye itchiness, bloodshot eyes and even excess watering. You may take a B complex supplement but do combine it with Vitamins C and E. as they help make it even more beneficial for the eyes. Take up to 50 mg of all primary B vitamins every day in case you have severe eye strain symptoms like watering etc. Alternatively, take 25 mg of all primary B Vitamins if you are asymptomatic.
5. Vitamin C
Vitamin C can lower eye pressure and strengthens the eyes’ mucous membranes. You can get plenty of Vitamin C by eating a diet rich in fruits and vegetables. Alternatively, take a supplement of at least 1000 mg per day.
6. Vitamin D
A deficiency in the sunshine vitamin is linked to accelerated aging and poor vision. This extremely vital nutrient is necessary for many cellular processes. So take up to 60,000 IU of vitamin D once a week for 8 weeks, and then discontinue use. Your doctor will guide you further.
7. Selenium and Magnesium
Selenium has the capacity to delay cataracts while magnesium improves the blood flow to the eyes. The safe limit for selenium is up to 400 mcg per day for adults whereas the recommended daily dosage of magnesium is up to 300 mg per day.
Take the following herbal remedies to improve eyesight:
- Gingko Biloba– Improves blood circulation to the eyes by nearly 23%. Take up to 40 mg of Gingko biloba for eye tension daily.
- Sage – This herb improves blood flow to the eyes. Take up to 6 grams per day of sage leaves.
- Bilberry– This inky blue fruit was supposedly taken by WW2 pilots for improved night vision. While there is no scientific evidence whether this herb actually improves night vision, bilberry is known to be high in antioxidant content. This can repair the free radical damage caused by the environment to the eyes. However, do take Bilberry extract with caution. It is best to eat fresh bilberries when available in season or buy organic jam and eat it with your daily toast.
- Milk Thistle- Milk thistle or silymarinis a herb that improves the capacity of the liver and produces compounds which repair and protect the eyes. Take up to 140 mg of silymarin for its antioxidant effects.
- Grape seed extracts– Grapes contain many proanthocyanidins which prevent cell damage caused by free radicals. They also reduce impact of fatigue and strain on the eyes. Take between 150-300 mg of grape extracts or as advised by your herbalist.
- Maritime pine- This herb can prevent damage caused to the eyes by Type 2 diabetes. Take up to 250 mg daily to promote circulation and get the requisite procyanidins from this herb.
Apart from these herbs and vitamins for eyes, do eye exercises, relaxation techniques like palming, meditation, tai chi or yoga (Sarvangasana) for strengthening the eyes.