Zinc for Vision

By Medically reviewed by Hello Doktor Medical Panel

Zinc- an essential nutrient, called “ Helper molecule”. It plays a vital role in supplying vitamin A from the liver to the retina to produce melamine_ a protective pigment in the eyes. Zinc is concentrated in the eye almost in the retina and choroid, the vascular tissue under the retina. A person who has so little zinc in their body will be at risk of alopecia and increased susceptibility to infection.

What are benefits of zinc in the vision?

Do you have high contents of the mineral in your macular? Zinc has a mission to help vitamin A create a pigment called melamine that protects your eyes. Zinc helps you have the strong vision at night. But supplements of zinc will lower your odds because of getting age-related macular degeneration (AMD). That is a change in vision that comes with age.

Those who are at risk of AMD or already experiencing the early stage of AMD should increase zinc intake. Your body doesn’t produce enough necessary zinc. Therefore, you must supply zinc contents through daily diet.

How many intakes do you need?

According to The U.S Food and Drug Administration (FDA), women need 8mg of zinc per day and the men need 11mg per day.

But with people who are at risk of AMD, the beneficial contents of zinc is 40-80 mg per day.

However, it may upset your stomach if you use high doses of zinc. The study of Age-Related Eye Disease Study (AREDS), a test which is currently in progress, shows that the moderate dose is just 25mg per day.

Actually, Zinc can stop the progress of absorbing copper in your body. That’s why that the supplements contain zinc usually have extra copper. If you are getting zinc supplements, get 2 milligrams per day of copper.

In addition, zinc also stops some antibiotics from working the way they should. To be sure to have correct zinc supplements, let consult with your doctor.

Which food do you choose?

Fortified foods and beverages are important to maintain the good eye health. Foods that contain zinc include red meats, eggs, wheat germ, nuts, black-eyed peas, tofu, poultry, beans, etc.

Some contents of zinc in some foods that you should know.

  • Oysters ( Raw): 76.3 mg
  • Beef ( Cooked): 5.2 mg
  • Lobster (Cooked): 2.5 mg
  • Pork (Cooked): 2.4 mg
  • Brand Flakes: 2.0 mg per cup
  • Yogurt: 1.5 mg per cup
  • Salmon (Cooked): 1.3 mg
  • Milk: 1.0 per cup

● Egg (Hard-boiled): 0.5 per cup

Hello Health Group does not provide medical advice, diagnosis or treatment.

msBahasa Malaysia

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Review Date: June 8, 2017 | Last Modified: December 4, 2019