A healthy diet should be maintained, to provide the body with all the nutrients it needs for good eye health. Drink six 8-oz glasses of water a day. Minimize the amount of processed, fatty and sugary foods in the diet. Eat plenty of fresh fruits, vegetables, lean protein sources (skinless chicken, fish, tofu, legumes and beans) and cook with healthy oils, such as olive oil. Vary the fresh foods in the diet, so that a balanced amount of nutrients are ingested. Eat colorful fruits and vegetables; the darker the color, the more antioxidants they have, and antioxidants are good for eye health. Another way to get antioxidants is to drink green tea.
Ensure an ample supply of vitamins by taking a multivitamin each day that contains vitamins A, C, E, D, the B-complex vitamins, and the minerals magnesium, calcium, zinc and selenium. The University of Maryland Medical Center recommends taking the following supplements to promote eye health:
- 1 to 2 fish oil capsules once or twice a day
- 500 to 1,000 mg of vitamin C two to three times a day
- 100 to 200 mg of coenzyme Q10 at every night
- 25 to 50 mg of alpha-lipoic acid once a day
2 to 6 mg of lutein a day
- 1 to 10 mg of zeaxanthin a day.
The American Optometric Association (AOA) reviewed multiple studies, which found that people who consumed at an average of 6 mg of lutein and zeaxanthin a day were less likely to develop new cataracts. This is not a surprise, since "lutein and zeaxanthin are the only carotenoids found in the lens," says the AOA.