Eyes are the windows to the world. With ever-increasing digitalization, we need to take a little extra care of them. Do you know eyes are complex organs that require a variety of vitamins and nutrients for healthy vision and function?
Healthy, nutrient-rich food may limit the risk of some eye health issues, particularly the ones that appear in later life, such as glaucoma, cataract, and age-related macular degeneration (AMD). Including vitamin and mineral supplements in your diet may help protect or at least slow the emergence of these conditions.
Although there are many factors impacting eye conditions, nutrition seems to have an influence too. Which vitamin is good for the eyes? This article discusses the best vitamins for eye health to keep up the spark in your eyes for longer.
The nutrient-rich food and the best vitamins for vision health are discussed below.
1. Vitamin A
The most widely known Vitamin A is the key vitamin for eye health. Vitamin A is an indicator of rhodopsin, the photopigment found in rods within the retina. It is responsible for night vision, allowing your eyes to see in low light conditions. To view the full spectrum of light, the eyes should produce some pigments, deficiency of which may cause night blindness.
Vitamin A also improves vision by maintaining a healthy and clear cornea, the outside top layer of the eye. Without enough vitamin A, your eyes cannot produce enough moisture to keep them properly lubricated.
Vitamin A deficiency is now rare in developed countries, but still, its symptoms should not be ignored, as it may lead to a serious disease called xerophthalmia. It is a progressive eye disease that leads to drying out of the eyes and tear ducts.
Although supplements are also available, for general eye health, vitamin-A-rich foods are recommended. Foods rich in beta-carotenes constitute vitamin A and are found naturally in bright-colored fruits and vegetables, for example, green leafy vegetables, carrots, sweet potatoes, pumpkins, papaya, and bell peppers.
2. Vitamin E
Vitamin E plays a crucial role in neutralizing oxidation. While it is good for the whole body, it helps protect certain eye parts susceptible to oxidative damage. Vitamin E helps protect your eye cells from damage by free radicals, which are harmful molecules.
Alpha-tocopherol vitamin E is an important and potent form of antioxidant, which is one of the best vitamins for eye health.
The deficiency of vitamin E causes conditions associated with oxidative stress, which is the cause of imbalance between antioxidants and free radicals. It can deplete the light receptor capacity of the retina and other cells in the eye. If continued, this may lead to vision loss.
A nutrient-rich diet can reduce the risk of developing advanced age-related macular degeneration. Some studies suggest that food containing vitamin E may help prevent old age cataracts.
To maintain proper eye health, include vitamin-E-rich food options, for example, nuts, Salmon, avocado, leafy green vegetables, seeds, and cooking oils.
3. Vitamin C
Vitamin C is yet another powerful antioxidant and important vitamin for eye health that may protect your eyes against damaging free radicals. In addition, vitamin C is used to make a collagen protein that provides structure to your eyes, the cornea, and the sclera.
Studies suggest that this vitamin may help protect against cataracts and avoid the progression of age-related macular degeneration (AMD) progression. Vitamin C may lower the risk of developing cataracts, where the patient’s vision becomes cloudy and unclear.
Vitamin C is commonly found in citrus and tropical fruits, like oranges, bell peppers, broccoli, guava, and kale.
4. Vitamins B6, B9, and B12
A mix of these vitamins B6, B9, and B12 is a boon to improving eye health. This vitamin combination can lower the homocysteine levels reducing the risk of developing AMD. Homocysteine is a naturally produced amino acid associated with inflammation and a higher risk of developing AMD.
Vitamin-B-rich foods for vegetarians are broccoli, brussels sprouts, cabbage, kale, peas, spring greens, spinach, chickpeas, and kidney beans. Otherwise, it’s majorly found in meat, poultry products, and fish.
5. Riboflavin
Another member of the vitamin B family is riboflavin (vitamin B2). Vitamin B2 is also important for normal vision as it protects the eyes against free radicals. It is also an antioxidant that has the potential to reduce oxidative stress in the body, that includes the eyes. Studies suggest that riboflavin may help prevent damage to the eye lens, which can lead to cataracts and cloudy vision.
B2 deficiency may cause the formation of blood vessels in the eyes, known as vascularization of the cornea. The chances of age-related cataracts increase for those deficient in vitamin B2.
Summary
Increase the intake of the best vitamins for eye health to prevent damage to the eyes or slow the progression of different eye conditions. Eating the suggested balanced diet rich in fruits, vegetables, whole grains, and protein will lead to the optimal health of the eyes.
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