Eye signs warn of zinc deficiency

Zinc is an essential trace mineral, distributed throughout the body, mainly in muscles, bones, liver, kidneys, skin and brain, but is not accumulated long term. The body needs to supplement zinc regularly through the diet. This mineral plays an important role in protein, fat and DNA metabolism, supports wound healing, strengthens the immune system, and helps fight disease.

Zinc also helps maintain eye health. The eye is a tissue with high concentrations of zinc, especially in the retina, retinal pigment epithelium (RPE) and choroid, which receive nutrition directly from the blood. Zinc deficiency can change the structure and function of the eye, leading to impaired vision and disorders of the retina’s response to light.

Common eye symptoms due to zinc deficiency may include:

• Night blindness: Difficulty seeing in low light or at night, related to impaired vitamin A function.
• Blurred vision: General deterioration of vision and the need to squint to see clearly.
• Sensitivity to light (photophobia): Feeling of discomfort or pain caused by light.
• Poor ability to adapt to light: Difficulty adjusting eyes in low light conditions.

These changes occur because the retina depends heavily on zinc to maintain normal function and protect cells from damage.

Below are some of the roles of zinc in the eyes.

• Supports vitamin A and vision: Zinc participates in the metabolism and transport of vitamin A, and coordinates with taurine to maintain retinal cell function and night vision. When zinc is deficient, the ability to convert vitamin A to the form necessary for vision in low light conditions is impaired.
• Regulating the response of rhodopsin: Rhodopsin is a light-sensitive protein in the retina, helping the eye see in low light conditions. Zinc participates in supporting the chemical reactions that occur when rhodopsin is activated by light.
• Protects eyes thanks to antioxidant effects: Zinc participates in the body’s antioxidant mechanism, helping to limit damage caused by oxidative stress – a factor that contributes to the aging process and the formation of many eye diseases.
• Maintain healthy photoreceptor cells: Photoreceptor cells are the cells in the retina responsible for detecting light. Zinc helps stabilize cell membranes, facilitates communication between cells and participates in normal nerve transmission.

Seafood is a rich source of zinc, with oysters being the richest source, with about 32-74 mg per 85 g serving. In this same serving, lobster has 6 mg and crab 3.2 mg of zinc. Red meat is also high in this mineral, providing 4-10 mg in 85 g.