nutrition for eyes

Eye Benefits Of Vitamins And Micronutrients

The following vitamins, minerals and other nutrients have been shown to be essential for good vision and may protect your eyes from sight-robbing conditions and diseases.

A healthy diet for your eyes should include plenty of colorful fruits and vegetables.

Incorporating the following foods in your diet will help you get the Recommended Dietary Allowance (RDA) of these important eye nutrients. Established by the Institute of Medicine (National Academy of Sciences), the RDA is the average daily dietary intake level of a nutrient sufficient to meet the requirements of nearly all healthy individuals in a specific life stage and gender group.

While the RDA is a useful reference, some eye care practitioners recommend higher daily intakes of certain nutrients for people at risk for eye problems.

(In the following list, mg = milligram; mcg = microgram (1/1000 of a mg) and IU = International Unit.)

Beta-carotene

• Eye benefits of beta-carotene: When taken in combination with zinc and vitamins C and E, beta-carotene may reduce the progression of macular degeneration.
• Food sources: Carrots, sweet potatoes, spinach, kale, butternut squash.
• RDA: None (most supplements contain 5,000 to 25,000 IU).

Bioflavonoids (Flavonoids)

• Eye benefits of bioflavonoids: May protect against cataracts and macular degeneration.
• Food sources: Tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, soy products.
• RDA: None.

Lutein and Zeaxanthin

• Eye benefits of lutein and zeaxanthin: May prevent cataracts and macular degeneration.
• Food sources: Spinach, kale, turnip greens, collard greens, squash.
• RDA: None.

Omega-3 Fatty Acids

• Eye benefits of omega-3 fatty acids: May help prevent macular degeneration (AMD) and dry eyes.
• Food sources: Cold-water fish such as salmon, mackerel and herring; fish oil supplements, freshly ground flaxseeds, walnuts.
• RDA: None; but for cardiovascular benefits, the American Heart Association recommends approximately 1,000 mg daily.

Selenium

• Eye benefits of selenium: When combined with carotenoids and vitamins C and E, may reduce risk of advanced AMD.
• Food sources: Seafood (shrimp, crab, salmon, halibut), Brazil nuts, enriched noodles, brown rice.
• RDA: 55 mcg for teens and adults (60 mcg for women during pregnancy and 70 mcg when breast-feeding).

Vitamin A

• Eye benefits of vitamin A: May protect against night blindness and dry eyes.
• Food sources: Beef or chicken liver; eggs, butter, milk.
• RDA: 3,000 IU for men; 2,333 IU for women (2,567 IU during pregnancy and 4,333 IU when breast-feeding).

Vitamin C

• Eye benefits of vitamin C: May reduce the risk of cataracts and macular degeneration.
• Food sources: Sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe.
• RDA: 90 mg for men; 70 mg for women (85 mg during pregnancy and 120 mg when breast-feeding).

Vitamin D

• Eye benefits of vitamin D: May reduce the risk of macular degeneration.
• Food sources: Salmon, sardines, mackerel, milk; orange juice fortified with vitamin D.
• RDA: None, but the American Academy of Pediatrics recommends 400 IU per day for infants, children and adolescents, and many experts recommend higher daily intakes for adults.
• The best source of vitamin D is exposure to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D in human skin, and just a few minutes of exposure to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of vitamin D.

Vitamin E

• Eye benefits of vitamin E: When combined with carotenoids and vitamin C, may reduce the risk of advanced AMD.
• Food sources: Almonds, sunflower seeds, hazelnuts.
• RDA: 15 mg for teens and adults (15 mg for women during pregnancy and 19 mg when breast-feeding).

Zinc

• Eye benefits of zinc: Helps vitamin A reduce the risk of night blindness; may play a role in reducing risk of advanced AMD.
• Food sources: Oysters, beef, Dungeness crab, turkey (dark meat).
• RDA: 11 mg for men; 8 mg for women (11 mg during pregnancy and 12 mg when breast-feeding).

In general, it's best to obtain most nutrients through a healthy diet, including at least two servings of fish per week and plenty of colorful fruits and vegetables.

If you plan to begin a regimen of eye vitamins, be sure to discuss this with your optometrist or ophthalmologist. Taking too much of certain vision supplements can cause problems, especially if you are taking prescription medications for health problems

Age-related cataract is a leading cause of blindness in the world today. Currently, the only treatment for cataracts is surgical removal of the cloudy lens, which typically is then replaced with an intraocular lens (IOL) during the cataract surgery.

While the exact cause of cataracts is unknown, experts believe that oxidative stress damages certain enzymes and proteins in the eye's natural lens, which causes the lens to become cloudy.

And though some research has produced conflicting results, eating a healthy diet rich in antioxidants and certain vitamins has been shown in several studies to be associated with a reduced risk of cataracts or their progression.

Diet, Oxidative Stress And Cataracts

Oxidative stress results when there is an imbalance between damaging free radicals roaming the body and the antioxidants that keep them in check. Free radicals are atoms or groups of atoms (molecules) that are highly reactive with other atoms and molecules because they have unpaired electrons.

A diet that includes plenty of fruits and vegetables may reduce your risk of cataracts later in life.

In the body, a free radical usually is an oxygen molecule that self-stabilizes by taking an electron from another molecule, which in turn tries to take an electron from another molecule, and so on.

Free radicals damage the body by stealing electrons from the normally healthy cells of organs and other tissues. This process of stealing electrons from healthy cells is called oxidation.

In the eye, oxidation affects proteins and fats in the lens to the extent that the lens becomes damaged and cloudy, creating a cataract. Preventing free radical damage with healthy foods, particularly those containing antioxidants, may help slow down this process.

Free radicals that damage our eyes and the rest of the body may originate from eating unhealthy foods, exposure to pollution or chemicals, smoking and ultraviolet radiation. Some free radicals occur from normal daily metabolism, which means even people who don't have these risk factors need antioxidants found in healthy foods.

Healthy Foods And Cataract Prevention

People who consistently follow a healthy diet that includes colorful fruits, vegetables and whole grains may show a decreased risk of cataracts. Antioxidant vitamins and phytochemicals found in fruits and vegetables that may reduce the risk of cataracts include vitamins A, C and E, lutein and zeaxanthin.

Consumption of fish, which is high in omega-3 fatty acids, also has been linked to potentially reduced risk of cataracts or their progression.

Here is a sample of recent research that suggests a healthy diet and specific eye vitamins may help prevent cataracts:

• In 2014, researchers in Sweden published the results of a study of the association between all antioxidants in the diet and age-related cataract. More than 30,000 women age 49 and older completed a dietary questionnaire and were observed for age-related cataract development for an average period of 7.7 years. The study authors found that the women whose diet contained the highest total antioxidant capacity (TAC) were significantly less likely to develop cataracts compared with those whose diets were low in antioxidants. The main contributors to dietary TAC in the study population were fruit and vegetables (44.3 percent), whole grains (17.0 percent) and coffee (15.1 percent).
• In a study published in Investigative Ophthalmology & Visual Science, researchers in Australia found that a diet high in carbohydrates may increase cataract risk. Evaluation of the eating habits of more than 1,600 adults revealed that individuals in the top 25 percent for total carbohydrate intake had more than three times the risk for cataracts than those in the lowest 25 percent for carbohydrate intake.
• A large study of adult women in Iowa, Wisconsin and Oregon published in Archives of Ophthalmology found that eating foods rich in a variety of vitamins and minerals may help delay the development of cataracts. In an earlier study published in the same journal, the same researchers found diets rich in lutein and zeaxanthin are moderately associated with decreased prevalence of cataracts in older women.
• A 10-year study of more than 2,400 older adults in Australia published in American Journal of Clinical Nutrition found that higher intakes of vitamin C or the combined intake of multiple antioxidants reduced the risk of cataracts in this population.
• A Japanese study published in British Journal of Ophthalmology linked cataract formation to oxidative stress associated with decreased levels of antioxidants in the lenses of affected eyes.
• A large study of female health professionals conducted by researchers at Harvard Medical School, Harvard School of Public Health and the Veterans Affairs Boston Healthcare System published in Archives of Ophthalmology found that higher dietary intakes of lutein, zeaxanthin and vitamin Efrom food and supplements were associated with significantly decreased risk of cataract.

However, other studies have failed to show an association between nutritional supplements and reduced risk of cataracts. In two long-term Age-Related Eye Disease studies (AREDS and AREDS2) sponsored by the National Eye Institute, neither study found use of daily multivitamin supplements containing vitamin C, vitamin E and zinc (with or without beta-carotene, lutein and zeaxanthin, and omega-3 fatty acids) prevented or slowed the progression of cataracts.

And while all nutrients, antioxidants and phytochemicals associated with cataract prevention in studies can be found in eye vitamins and vision supplements, many experts believe these substances should be acquired from a healthy diet rather than from nutritional supplements.

But if you are like most Americans, it's likely that your diet lacks key nutrients because you're not eating enough fruits and vegetables. Therefore, it's wise to consider taking one or more daily nutritional supplements to make sure you are getting all the nutrients you need for optimum eye health.

Prior to embarking on a regimen of eye vitamins and other nutritional supplements, consult your optometrist or ophthalmologist. In some cases, taking too much of a specific vitamin or nutrient could be harmful to your health.

Shape Up Your Diet For Good Vision

So exactly what is a healthy diet?

A healthy diet that provides good nutrition for healthy eyes includes five to nine servings of fruits and vegetables every day, at least three servings of 100 percent whole grains each day and two servings of fish each week. The total calories consumed should be just enough to keep you at a healthy weight, based on your individual activity level and metabolism.

Dark green and colorful fruits and vegetables are great sources of eye-friendly antioxidants. They also contain folic acid and calcium — important nutrients which also may help reduce the risk of cataracts and should be included in a healthy diet.

To maintain a healthy diet, it is equally important to avoid fried foods, processed foods and sugary snacks and soft drinks — all of which appear to be associated with an increased risk of cataracts, as well as obesity and other health problems.

Reducing sodium in your diet also is a good idea, as researchers at the University of Sydney (Australia) have found evidence that high salt intake may increase your risk for cataracts.

Giving up greasy fast food, chips, sugary snacks and soft drinks may not be easy. But it's worth it. Once you get used to eating delicious fruits and vegetables, fresh fish and other healthy foods, you won't miss junk foods. And your reward just might be both a healthy body and a lifetime of good vision

What Is Vitamin A?

Vitamin A actually is a group of antioxidant compounds that play an important role in vision, bone growth and health of the immune system. Vitamin A also helps the surface of the eye, mucous membranes and skin be effective barriers to bacteria and viruses, reducing the risk of eye infections, respiratory problems and other infectious diseases.

In general, there are two types of vitamin A, depending on the type of food source it comes from:

Sweet potatoes and carrots are excellent sources of provitamin A carotenoids that are good for your eyes.

1. Vitamin A from animal-derived foods is called retinol. This "pre-formed" vitamin A can be used directly by the body. Good food sources of retinol vitamin A include beef and chicken liver, whole milk and cheese.
2. Vitamin A obtained from colorful fruits and vegetables is in the form of "provitamin A" carotenoids, which are converted to retinol by the body after the food is ingested. Good food sources of provitamin A carotenoids include carrots, sweet potatoes, spinach, kale and cantaloupes.

Beta-carotene is one of the most prevalent and effective provitamin A carotenoids.

Eye Benefits Of Vitamin A And Beta-Carotene

Because vitamin A helps protect the surface of the eye (cornea), it is essential for good vision.

Studies show vitamin A eye drops are effective for the treatment of dry eyes. In fact, one study found that over-the-counter lubricating eye drops containing vitamin A were as effective for the treatment of dry eye syndrome as more expensive prescription eye drops formulated for dry eye relief.

Vitamin A eye drops also have been shown effective for the treatment of a specific type of eye inflammation called superior limbic keratoconjunctivitis.

Vitamin A, at least when in combination with other antioxidant vitamins, also appears to play a role in decreasing the risk of vision loss from macular degeneration (AMD). In the landmark Age-Related Eye Disease Study (AREDS) sponsored by the National Eye Institute, people with mild or moderate AMD who took a daily multivitamin that included vitamin A (as beta-carotene), vitamin C, vitamin E, zinc and copper had a 25 percent reduced risk of advanced AMD during a six-year period

What Is Vitamin A?

Vitamin A actually is a group of antioxidant compounds that play an important role in vision, bone growth and health of the immune system. Vitamin A also helps the surface of the eye, mucous membranes and skin be effective barriers to bacteria and viruses, reducing the risk of eye infections, respiratory problems and other infectious diseases.

In general, there are two types of vitamin A, depending on the type of food source it comes from:

Sweet potatoes and carrots are excellent sources of provitamin A carotenoids that are good for your eyes.

1. Vitamin A from animal-derived foods is called retinol. This "pre-formed" vitamin A can be used directly by the body. Good food sources of retinol vitamin A include beef and chicken liver, whole milk and cheese.
2. Vitamin A obtained from colorful fruits and vegetables is in the form of "provitamin A" carotenoids, which are converted to retinol by the body after the food is ingested. Good food sources of provitamin A carotenoids include carrots, sweet potatoes, spinach, kale and cantaloupes.

Beta-carotene is one of the most prevalent and effective provitamin A carotenoids.

Eye Benefits Of Vitamin A And Beta-Carotene

Because vitamin A helps protect the surface of the eye (cornea), it is essential for good vision.

Studies show vitamin A eye drops are effective for the treatment of dry eyes. In fact, one study found that over-the-counter lubricating eye drops containing vitamin A were as effective for the treatment of dry eye syndrome as more expensive prescription eye drops formulated for dry eye relief.

Vitamin A eye drops also have been shown effective for the treatment of a specific type of eye inflammation called superior limbic keratoconjunctivitis.

Vitamin A, at least when in combination with other antioxidant vitamins, also appears to play a role in decreasing the risk of vision loss from macular degeneration (AMD). In the landmark Age-Related Eye Disease Study (AREDS) sponsored by the National Eye Institute, people with mild or moderate AMD who took a daily multivitamin that included vitamin A (as beta-carotene), vitamin C, vitamin E, zinc and copper had a 25 percent reduced risk of advanced AMD during a six-year period

Breeding Sweet Potatoes In Africa To Fight Blindness

August 2015 — Sweet potatoes are a promising way to help vitamin A-deficient children in South Africa, according to a June report in the journal Crop Science. Vitamin A deficiency is the leading cause of preventable blindness in children around the world. Sweet potatoes have naturally high amounts of beta-carotene (which our bodies convert to vitamin A) and are already a well-accepted food in South Africa.

"We realized it would be great if we could develop a 

local variety which has good yield, high dry mass, and desirable taste attributes, and promote it to combat vitamin A deficiency," says Sunette Laurie, a senior researcher with the Agricultural Research Council in Pretoria, South Africa.

Laurie and others tested 12 varieties of sweet potatoes in humid subtropical, drier subtropical and temperate climates. Impilo and Purple Sunset are two varieties that have shown the best results. In a 4.4 ounce serving, Impilo provides 113 percent of the daily vitamin A requirement of a child 4 to 8 years old; Purple Sunset provides 261 percent. Another variety called Bophelo has more beta-carotene than Impilo and tastes better.

Laurie's team is working on more varieties with an eye toward pest-resistance, and she is working toward the building of more agro-processing units that would make flour, bread, muffins and other foods from sweet potatoes

Vitamin C And Bioflavonoids: 
Powerful Eye Antioxidants

Vitamin C and bioflavonoids are important antioxidants that help keep your eyes and body healthy. Foods high in vitamin C, such as citrus fruits and many vegetables, are also excellent sources of bioflavonoids.

Research suggests vitamin C and bioflavonoids have a complementary effect, making them both more effective when ingested together rather than separately.

Vitamin C And Your Eyes

Vitamin C (also known as ascorbic acid) is a water-soluble vitamin and a powerful antioxidant. Abundant in fruits and vegetables, vitamin C helps the body form and maintain connective tissue, including collagen found in the cornea of the eye.

Want more vitamin C in your diet? Sweet red peppers have more than three times the vitamin C of orange juice.

Vitamin C also promotes healthy bones, skin and blood vessels, including the delicate capillaries in the retina. Studies suggest long-term consumption of vitamin C also may reduce the risk of forming a cataract and vision loss from macular degeneration.

Unlike most animals, humans are unable to produce vitamin C in the body. So we must get our daily dose of ascorbic acid from our diet. A diet deficient in vitamin C can lead to scurvy — a serious disease characterized by muscle weakness, swollen and bleeding gums, loss of teeth, bleeding under the skin, soreness and stiffness of the joints, anemia, fatigue and depression.

So how much vitamin C do you need? According to the National Institutes of Health, the Recommended Dietary Allowance (RDA) of vitamin C is 90 milligrams (mg) per day for men and 75 mg for women. (Women who are pregnant or breast-feeding should take up to 120 mg per day.) Research suggests smokers need more vitamin C than nonsmokers.

Many researchers, however, feel you should consume significantly more vitamin C than the RDA. For example, 500 mg was the daily dose of vitamin C used in studies that showed a reduced risk of cataracts. And long-term studies have found that people who take more than 700 mg of supplemental vitamin C per day have a 25 percent lower risk of coronary heart disease than those who don't take vitamin C supplements.

Because it is water-soluble, vitamin C is generally considered safe at high doses. Excess vitamin C is excreted in urine. However, doses greater than 2,000 mg per day may cause nausea and diarrhea, as well as increase the risk of kidney stones.

Excellent natural sources of vitamin C include peppers, citrus fruits, berries, tropical fruits, potatoes, tomatoes and green leafy vegetables. Foods with the highest content of vitamin C are:

• Sweet red peppers (283 mg per one cup serving)
• Sweet green peppers (133 mg per one cup serving)
• Strawberries (86 mg per one cup serving)
• Broccoli (82 mg per one cup serving)
• Orange juice (75 mg per one cup serving)

The above values are for fresh, raw foods. Cooking and canning foods can decrease their vitamin C content. Light also destroys vitamin C. So if you drink orange juice, it's best to purchase it in opaque containers.

Smoking, oral contraceptives, estrogen, the antibiotic tetracycline and barbiturates may decrease the effectiveness of vitamin C.

[Try these easy recipes — all contain vitamin C: sunset gazpacho, chicken chopped salad, after-workout tropical smoothie, Niagara springtime soup sipper.]

Bioflavonoids: Vitamin C's Eye Health Partner

Bioflavonoids are a large family of substances found in most of the same foods that are good sources of vitamin C. In fact, researchers have identified more than 8,000 naturally occurring bioflavonoid structures. Bioflavonoids (also called flavonoids) are the natural pigments that give fruits and vegetables their color.

Found in bilberries and blueberries, anthocyanins may help reduce the risk of cataracts and macular degeneration and help maintain the health of the cornea and blood vessels in various parts of the eye.

Sometimes bioflavonoids are referred to as "vitamin P," but it has not been proven that these substance meet the requirements to be called a vitamin. Vitamins are organic compounds that are essential for normal growth and nutrition and are required in the diet because they cannot be synthesized by the body. It has not been proven that all bioflavonoids are essential to human health.

Studies of specific bioflavonoids, however, have revealed health benefits. Quercetin, for example, appears to stabilize the membranes of cells that release histamine, a compound involved in allergic and inflammatory reactions. Found in buckwheat and citrus fruits, quercetin may help prevent seasonal allergies.

Rutin, another bioflavonoid, may be useful for the prevention of easy bruising and other bleeding abnormalities. Rutin is found in buckwheat, capers and other plants.

And recent research suggests apigenin — a bioflavonoid found in celery, parsley, red wine, tomato sauce and other plant-based foods — may reduce the risk of ovarian cancer.

Bioflavonoids and vitamin C appear to work together in the body. Researchers believe benefits credited solely to vitamin C in the past actually may be due to the combined action of vitamin C and specific bioflavonoids. Some of these combined effects include:

• Reduced risk of heart disease
• Reduced risk of certain cancers
• Certain anti-aging effects
• Protection against infections
• Strengthened walls of blood vessels
• Improved blood circulation
• Decreased blood cholesterol
• Improved liver function

Almost any food containing vitamin C also contains bioflavonoids.

Bilberry, a plant closely related to the blueberry, is the source of bioflavonoids often touted as being good for your eyes. Bilberries are also called huckleberries or whortleberries in some regions.

Bilberries and blueberries both contain high amounts of anthocyanins — flavonoid pigments that are powerful antioxidants. Anthocyanins may help reduce the risk of cataracts and macular degeneration and help maintain the health of the cornea and blood vessels in various parts of the eye.

Researchers also are investigating other potential eye benefits of anthocyanins, including the possibility these and other bioflavonoids may help reduce inflammatory eye disease and diabetic retinopathy.

In addition to bilberries and blueberries, other good sources of anthocyanins include acai fruit, cherries, plums, cranberries, raspberries, eggplant, red and purple grapes and red wine.

Like vitamin C, bioflavonoids are water-soluble and nontoxic, even at high doses. No RDA has been established for bioflavonoids at this time

Vitamin E: Benefits For Your 
Eyes And Vision

Nuts and seeds are tasty snacks. They also are excellent sources of vitamin E and minerals such as zinc that help keep your eyes healthy and may decrease your risk of cataracts and age-related macular degeneration.

What Is Vitamin E?

Vitamin E is a powerful antioxidant that helps protect membranes of cells throughout the body against damage caused by metabolic by-products called free radicals. Harmful free radicals in the body also can result from exposure to environmental pollutants, including cigarette smoke.

The term "vitamin E" describes not just one substance, but a group of eight compounds called tocopherols and tocotrienols. Alpha-tocopherol is the most active form of vitamin E.

Natural forms of vitamin E are designated with a "d-" prefix (d-alpha-tocopherol, for example); synthetic vitamin E has a "dl-" prefix (dl-alpha-tocopherol). Natural vitamin E (the "d" forms) is more beneficial for your eyes and body than synthetic ("dl") vitamin E.

Eye Benefits Of Vitamin E

Research suggests vitamin E may help reduce the worsening of age-related macular degeneration (AMD) among people who show early signs of the eye disease.

Almonds and other nuts are excellent sources of natural vitamin E.

In the Age-Related Eye Disease Study (AREDS) involving nearly 5,000 people, participants with early AMD had a 25 percent lower risk of developing advanced stages of the disease when taking a daily nutritional supplement containing vitamin E. The AREDS supplement included 400 International Units (IU) of vitamin E, as well as high levels of vitamin A (as beta-carotene), vitamin C and zinc.

Based on AREDS and other nutritional studies, many eye doctors recommend that their patients supplement their diet with a daily multivitamin that contains up to 400 IU of vitamin E in combination with other antioxidants as part of their preventative eye care.

Some studies suggest vitamin E also may play a role in preventing cataracts:

• In a large, long-term study of more than 3,000 adults (ages 43 to 86) in Wisconsin, five-year risk for cataracts was 60 percent lower among people who reported using multivitamins or any supplement containing vitamin E or vitamin C for more than 10 years, compared with nonusers.
• In a 2008 study that evaluated the dietary intake of more than 35,000 female health professionals, women whose diets (including supplements) had the highest levels of lutein and vitamin E had a lower relative risk of cataracts than women whose diets were in the lowest 20 percent for levels of these nutrients.

However, a recent study of apparently healthy older men in the United States failed to show any benefit of vitamin E supplementation in the prevention of cataracts.

More than 11,000 men ages 50 and older (African-American participants) or 55 and older (all other participants) took a daily vitamin E supplement (400 IU of dl-alpha-tocopherol) or a placebo pill for approximately five and a half years. At the end of the study period, there was no significant difference in the number of cataract diagnoses or cataract surgeries performed among participants of the two groups.

It appears more research is needed to fully understand the potential eye benefits of vitamin E — particularly in regards to whether vitamin E supplements can reduce the risk of cataracts

Vitamin E Foods

How much vitamin E do you need? The U.S. Recommended Daily Allowance (RDA) for adults and children of ages 14 or older is 15 mg per day — the equivalent of 22.5 IU. For women who are breastfeeding, the RDA is 19 mg (28.5 IU). As is true with vitamins A and C, if you smoke, you should plan to consume extra vitamin E.

Sunflower seeds and nuts are among your best sources of vitamin E. Here's a sampling of foods that are high in E:

VITAMIN E FOODS

Food	Serving	d-alpha-tocopherol (IU)
Cereal, Whole Grain TOTAL	3/4 cup	20.2
Sunflower seeds	1/4 cup	12.5
Almonds	1 ounce (24 nuts)	11.1
Spinach, frozen (boiled; drained)	1 cup	10.1
Hazelnuts	1 ounce	6.4
Mixed nuts (with peanuts)	1 ounce	4.6
Avocado (California)	1 medium	4.0
Peanuts (dry roasted)	1 ounce (28 nuts)	3.3
Source: USDA National Nutrient Database for Standard Reference, Release 22

Vitamin E Side Effects

Because vitamin E is a fat-soluble vitamin, it can accumulate in the body and potentially cause unwanted side effects if ingested in high quantities.

For safety, the tolerable upper intake level of natural vitamin E (d-alpha-tocopherol) for adults is 1,500 IU. (The tolerable upper intake level for vitamins is established by the Institute of Medicine within the U.S. National Academy of Sciences.)

But the maximum safe daily dose of vitamin E for some people may be significantly lower. In a study published in 2011, men age 50 or older who were taking 400 IU of vitamin E (all alpha-tocopherol acetate) daily showed an increased risk of developing prostate cancer, compared with healthy men of the same age not taking the supplement.

Also, if ingested in very high doses, vitamin E can interfere with the body's blood clotting ability, posing a risk to people taking blood thinners for certain health conditions.

Before supplementing your diet with vitamin E or any other vitamins or minerals, be sure to discuss the potential benefits and risks of nutritional supplements with your eye care provider and general physician.

Minerals That Help Your Body Absorb Antioxidants

Your eyes can use some minerals as well. Important minerals for your eyes include zinc and selenium.

The selenium and zinc in oysters are good for your eyes.

Zinc helps your body absorb vitamin A and also helps many antioxidant enzymes in your body reduce the number of free radicals. Zinc has been shown to protect against macular degeneration and night blindness.

Good food sources of zinc include oysters and other seafood, beef, eggs, black-eyed peas, tofu and wheat germ.

However, avoid taking high doses of zinc (beyond 100 mg daily) without first consulting a physician. While zinc is vital to our health in moderation, higher doses have been associated with adverse effects such as reduced immune function.

Selenium is a mineral that helps your body to absorb vitamin E. Good food sources of selenium include Brazil nuts, oysters and other seafood