I let perplexity summarize, what I thought as a base regimen to prevent deteriorating eye health.
Comprehensive Table: Nutrients and Herbal Options for Eye Health and Cataract Prevention
| Key Food Sources / Origin | Supported by Modern Research? | Sources
-----------------------|---------------------------------------------------------------------|----------------------------------------------------------------|-------------------------------|---------
Vitamin C | Antioxidant; reduces risk of cataracts and AMD; supports collagen | Citrus fruits, bell peppers, broccoli, strawberries, tomatoes | Yes | [1][2][3][5][6][7]
Vitamin E | Antioxidant; protects eye cells from free radical damage; may prevent AMD and cataracts | Nuts (almonds, walnuts), seeds (sunflower), vegetable oils | Yes | [1][2][3][5][6][7]
Vitamin A | Protects against night blindness and dry eyes | Liver, eggs, butter, milk, spinach, carrots | Yes | [1][3][5]
Vitamin D | May reduce risk of macular degeneration | Salmon, sardines, mackerel, fortified milk, sunlight | Some | [4]
Lutein & Zeaxanthin | Filters blue light, protects retina, may prevent cataracts and AMD | Leafy greens (spinach, kale), broccoli, squash, eggs, peppers | Yes | [1][2][4][5][6][7]
Omega-3 Fatty Acids | Maintains retinal structure and function; anti-inflammatory; may reduce cataract risk | Fatty fish (salmon, tuna, sardines), flaxseeds, walnuts | Yes | [1][2][5][8]
Zinc | Supports retinal health; helps vitamin A function; may reduce night blindness and cataracts | Oysters, red meat, legumes, nuts, seeds | Yes | [1][2][5][6][7]
Selenium | Antioxidant; may reduce risk of advanced AMD when combined with other nutrients | Seafood (shrimp, crab, salmon), Brazil nuts, grains | Some | [4]
Copper | Included in AREDS formulation for eye health | Shellfish, nuts, seeds | Yes | [1][2]
Beta-carotene | Precursor to vitamin A; supports night vision | Carrots, sweet potatoes, leafy greens | Yes | [1][2][3][5]
Astaxanthin | Potent antioxidant; may delay cataract progression | Microalgae, salmon, krill (supplemental form) | Some (animal/lab studies) | (general research, not in provided sources)
Alpha Lipoic Acid | Antioxidant; supports lens health | Spinach, broccoli, potatoes (also as supplement) | Some | (general research, not in provided sources)
Bioflavonoids | May protect against cataracts and AMD | Tea, citrus fruits, berries, legumes | Some | [4]
Bilberry | Antioxidant; supports lens and retina health | Bilberries, blueberries | Some | [4]
Amla (Ayurveda) | Antioxidant; traditional eye tonic; supports overall eye health | Indian gooseberry (Emblica officinalis); Triphala formula | Traditional, some support | (traditional use, not in provided sources)
Glutathione | Key antioxidant in the lens; low levels linked to cataracts | Synthesized in body; found in fruits/veggies, meat | Yes | (general research, not in provided sources)
The strongest evidence for cataract prevention is for antioxidants (vitamin C, E, A), lutein/zeaxanthin, and omega-3 fatty acids124568.
Herbal and traditional remedies like amla are widely used in Ayurveda and supported by their antioxidant content, but clinical research is more limited.
Astaxanthin, alpha lipoic acid, and bilberry show promise in animal or early human studies, but are not as well-established as the nutrients above.
For best results, focus on a colorful, varied diet rich in fruits, vegetables, nuts, seeds, whole grains, and fish, and consult your healthcare provider before starting new supplements or herbal treatments.
Legend for sources:
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1 Nutrients for the aging eye - PMC - PubMed Central
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2 Nutrition and Eye Health - PMC - PubMed Central
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3 Nutrition and Eye Health | Johns Hopkins Medicine
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4 Nutrients for Eye Health and Disease Management - EyeWiki
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5 THE ROLE OF NUTRITION IN EYE HEALTH: A COMPREHENSIVE ...
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6 Diet, Nutrition, and Eye Health Supplements (AAO)
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7 Diet and Nutrition - American Optometric Association (AOA)
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8 Eyes on Nutrition: Key Foods that Support Your Vision
Items marked as “general research, not in provided sources” or “traditional use, not in provided sources” are included based on broader scientific or traditional knowledge, as these specific sources were not in the search results.
- https://pmc.ncbi.nlm...les/PMC3693724/
- https://pmc.ncbi.nlm...les/PMC6771137/
- https://www.hopkinsm...-and-eye-health
- https://eyewiki.org/...ease_Management
- https://www.jptcp.co...ticle/view/6667
- https://www.aao.org/.../diet-nutrition
- https://www.aoa.org/...t-and-nutrition
- https://ophthalmolog...rt-your-vision/
Personally increased vitamin A slowly, and saw the correlation with ceasing retinal migraines above 25,000 IU. With years, intake dropped to 7,000 IU again, because also my blood retinol had increased from low to high within normal. Retinal migraines came back. And left, increasing retinol again.