What are the best vitamins for the eyes?

Certain vitamins are essential for maintaining good eye health. Many are powerful antioxidants that protect the eyes and other parts of the body from oxidative damage and inflammation. Vitamin deficiencies can increase the risk of some eye diseases, such as cataracts, glaucoma, and age-related macular degeneration (AMD). Research shows that some vitamin and mineral supplements may help prevent or slow the development of these conditions. Here is a list of essential vitamins for good eye health. We will also discuss additional nutrients that are good for the eyes. Finally, we list the various dietary sources of these vitamins and nutrients.

Vitamins that contribute to eye health

People who want to protect their eyes should try to include sufficient amounts of the following vitamins in their diet:

Vitamin A and beta carotene

Vitamin A is essential for good vision. It is a component of the protein rhodopsin that allows the eye to see in low light. Vitamin A it also supports the function of the cornea, which is the protective outer layer of the eye. A person who is deficient in vitamin A may find that their eyes produce too little moisture and feel dry. Beta carotene is the main source of vitamin A in the human diet. Beta-carotene is a type of plant pigment called a carotenoid that exists in many colorful fruits and vegetables. When a person consumes carotenoids, their body converts the pigments into vitamin A.

Vitamin E

Alpha tocopherol is a form of vitamin E with particularly strong antioxidant properties. Antioxidants help fight free radicals that damage tissues throughout the body. Sometimes free radicals can damage the proteins in the eye. This damage to the lens of the eye can cause cloudy areas called cataracts. in 2014 reviewed research, linking vitamin E to cataract prevention. Some studies have shown that the lens of the eye was better in people who took vitamin E supplements. However, the authors note that a separate study found that vitamin E supplementation had no effect on cataract progression. They conclude that further research is needed to determine the effectiveness of vitamin E supplementation in preventing and slowing the development of cataracts.

Vitamin C

Vitamin C is another powerful antioxidant that helps protect against oxidative damage. Oxidative damage is a major contributor to the most common age-related cortical and nuclear cataracts. Cortical cataracts develop at the edges of the lens, while nuclear cataracts occur deep in its center, or "nucleus." in 2016. researchers have investigated various factors that may help prevent the development of nuclear cataracts. More than 1,000 pairs of twins participated in the study. At the start of the study, researchers assessed participants' cataracts. They then tracked each participant's intake of vitamin C and other nutrients over 10 years. At the end of the study period, the researchers re-evaluated cataracts in 324 twin pairs. Participants who reported consuming more vitamin C showed a reduced risk of cataract progression in 33%. They also had their lenses in better condition overall.

B group vitamins

2009 m. A study conducted (in women only) suggests that daily supplementation with a combination of vitamins B-6, B-9, and B-12 may reduce the risk of developing degenerative eye disease. An older study looked at the nutrient intake and eye health of 2,900 people between the ages of 49 and 97. The results showed that higher intakes of protein, vitamin A, and the B vitamins riboflavin, thiamin, and niacin were associated with a lower incidence of cataracts. 2018 m. A South Korean study found a link between reduced vitamin B-3 (niacin) intake and glaucoma. In people with glaucoma, the accumulation of fluid in the eye puts pressure on the optic nerve. Over time, this can damage the nerve, leading to vision loss.

Nutrients that help the eyes

Studies show that these nutrients are good for the eyes.

Omega-3 fatty acids

The retina of the eye contains a particularly high concentration of omega-3 fatty acids (omega-3). These fatty acids help protect the retina from damage and degeneration. Specifically, omega-3s reduce the build-up of fatty deposits in blood vessels, including those that supply blood to the retina. Some researchers believe that fatty deposits in these blood vessels may contribute to age-related macular degeneration. In addition, studies show that increased omega-3 intake may reduce the risk of dry eye syndrome. A person with dry eye syndrome does not produce enough tears to lubricate the eyes. However, further research is needed to substantiate this claim. You can find out more about the effects of Omega-3 - Omega-3 benefits. 

Zinc

Zinc is a mineral that helps maintain the structure of the retina, cell membranes and proteins in the eye. Zinc allows vitamin A to travel from the liver to the retina to produce melanin. Melanin is a pigment that protects the eyes from ultraviolet (UV) light. According to scientists, zinc supplements can help people who have macular degeneration or are at risk of developing it. Taking 40 to 80 mg of zinc each day, along with certain antioxidants, may slow the progression of advanced macular degeneration in 25%. May also reduce loss of visual acuity 19%.

Lutein and zeaxanthin

Lutein and zeaxanthin are carotenoids that exist in large amounts in green leafy vegetables. They are also found in the lens and retina of the eye. As antioxidants, lutein and zeaxanthin can help reduce oxidative damage to the retina. Some research suggests that taking about 6 milligrams (mg) per day of lutein and zeaxanthin may reduce a person's risk of developing macular degeneration.

Vitamin supplements for the eyes

A balanced, healthy diet that includes a variety of these foods should provide enough vitamins and nutrients for good eye health. Research shows that these nutrients work together to protect your eyes, so eating a variety of healthy foods is the best way to go.

Vitamin A

Vitamin A and beta-carotene:

• Sweet potatoes
• Carrots
• Paprika
• Pumpkin

Vitamin E

• Almonds
• Sunflower seeds
• Peanuts
• Soybean oil
• Asparagus

Vitamin C

• Oranges
• Broccoli
• Brussels sprouts
• Blackberries
• Grapefruit juice

Vitamin B1 or thiamine

• Beans
• Lenses
• Pork
• Fish
• Green peas
• Yogurt

 

Vitamin B2 or riboflavin

• Beef
• Oats
• Yogurt
• Milk
• Molluscs
• Mushrooms
• Almonds

Vitamin B-3 or niacin

• Beef liver
• Chicken
• Salmon and tuna
• Brown and white rice
• Peanuts

Vitamin B6 or pyridoxine

• Dark leafy greens
• Homemade poultry
• Beef liver
• Salmon and tuna

It's important

Specific vitamins and nutrients are essential for maintaining good eye health. Some may even help prevent the development or progression of certain eye diseases. A balanced, healthy diet provides the right range of nutrients. Your daily diet should include whole grains, legumes, and plenty of colorful fruits and vegetables.