Vitamin E and minerals for eye health

Besides vitamin A and C, vitamin E is also one type of antioxidants that are recommended by the Age-Related Eye Disease Study. The study revealed that a nutritional formula containing vitamin E brought down the rate of advanced macular degeneration by 25%. The effect of vitamin E in dealing with cataracts is still obscure.

Many eye doctors persuade their patients to take a daily multivitamin that contains up to 400 International Units of vitamin E. But you should consult a physician before taking high dosage of vitamin E, since extreme vitamin E intake may bring problems such as increased bleeding. You can also take the U.S. Recommended Daily Allowance as a reference. The RDA for people above 14 is 15 mg, equivalent to 22.5 IU. For breastfeeding women, the RDA is 19 mg. Smoking and drinking also require extra vitamin E intake.

Great sources of vitamin E are most associated with nuts. Sunflower seeds, dried almonds and hazelnuts, peanuts and mango are some of the recommended sources.

There are still some minerals that are beneficial to human body. Brazil nuts, yeast and seafood can offer plenty of selenium, which assists the body in absorbing vitamin E. For a better absorption of vitamin A, zinc from oysters, hamburgers, wheat and nuts are competent. Zinc is also reported to reduce free radicals and prevent macular degeneration. However, high doses of zinc consumption may cause certain adverse effects in the body.

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