Vision is a valuable sense, yet we often take it for granted. The eyes are delicate organs, so nourishing them with the right foods and vitamins is vital. Luckily, a few vitamins help strengthen eye health. Let’s look at some of these important vitamins for eyes.
Essential vitamins for eyes health
1. Vitamin A
Vitamin A is an essential vitamin, which means the body can’t make it, so we must get it through dietary sources. It is important for improving vision. In low light, vitamin A-rich cells called rods and cones absorb light and convert it into electrical impulses sent to the brain through the optic nerve. Vitamin A also helps protect against macular degeneration, which affects vision over time and usually occurs during aging.
2. Vitamin C
We need vitamin C for healthy blood vessels, and it’s also a powerful antioxidant. Vitamin A contributes to the formation of scleral and corneal connective tissues. It also helps prevent macular degeneration. It’s best to get the vitamin from food sources, such as oranges, strawberries, green peppers, broccoli, cantaloupe, and spinach.
3. Vitamin E
Vitamin E, for example, is an antioxidant that can help prevent oxidative damage to the cells in your eyes. It can also protect against cataracts and macular degeneration, two of the most common causes of vision loss as you age. Research also suggests that vitamin E may protect against diabetic retinopathy, which damages the blood vessels in your retina. You can find vitamin E in fortified cereal, vegetables, and nuts.
4. Vitamin B2 or Riboflavin
Vitamins B2, or Riboflavin, strengthen eye health. It promotes glutathione production, which prevents damage to the eye’s lens and helps maintain a healthy retina. It is also important for relieving redness and tired eyes from over-exposure to sunlight. Foods rich in B2 include whole grains, spinach, and mushrooms. Foods rich in B2 include avocado, eggs, spinach, and mushrooms.
5. Vitamins B3 or Niacin
Vitamin B3, or niacin, helps prevent glaucoma (which can cause blindness). It’s an oxidant and prevents damages which leads to cataracts and degeneration of the macula.
6. Omega-3 Fatty Acids
The retina contains high levels of Omega-3 fatty acids called DHA. The Omega -3 fats anti-inflammatory properties play a role in preventing diabetic retinopathy. Also, Omega-3 Fatty Acids can prevent dry eyes. Coldwater fish, such as salmon and sardines, and foods such as walnuts and flaxseed oil are the best sources of omega -3 fats.
7. Zeaxanthin and Lutein
The two carotenoids, Zeaxanthin and Lutein, are suitable for healthy eyes. They’re crucial for protecting your eyes against UV damage. A diet rich in Lutein and zeaxanthin is good for staving off symptoms of macular degeneration, a condition that causes blurred vision. Lutein and zeaxanthin are found in various foods, including Kale, Collard greens, spinach, and Corn.
Taking the time to eat a healthy diet with all the essential vitamins and minerals is important to ensure that your eyes have what they need to function at their best. But if you cannot get all the vitamins for the eyes by eating a healthy diet, you can buy a wide range of additional eye vitamins for your needs.