Your eyes require a crucial balance of vitamins and other nutrients to keep your vision at its best, especially as you grow old. As per the American Academy of Ophthalmology, a supplement rich eating regimen brings down the gamble of eye health issues, especially those that appear later in life, like age-related macular degeneration and cataracts.
So what are those nutrients, and how to guarantee you’re getting enough of them? Don’t worry! We are here to help you. Get ready to learn about 10 of the most important vitamins and nutrients you need to keep your eyesight sharp.
Vitamin E
The imbalance between antioxidants and free radicals in your body, known as oxidative stress, contributes to a number of eye diseases. Vitamin E is a powerful antioxidant that helps protect the cells in your body, especially the cells in your eyes, from baleful and unstable molecules known as free radicals. According to studies, the two most common causes of vision loss in people, cataracts and AMD (Age-related Macular Degeneration), can be prevented by eating a diet high in vitamin E or taking vitamin E supplements. Some foods rich in vitamin E include nuts and seeds. Leafy green vegetables, salmon, and avocados are also good options.
Vitamin C
Like vitamin E, vitamin C is a strong antioxidant that saves your eyes from harmful free radicals. Furthermore, vitamin C is necessary for the production of collagen, a protein that gives structure to your eyes, especially in the cornea and sclera. Many observational studies suggest that it helps reduce your risk of developing cataracts, a disorder that causes your eye to become cloudy and impairs vision. For instance, one research found a 45% lower risk of cataract development with daily vitamin C doses. Citrus and tropical fruits, kale, bell peppers, and broccoli, contain a high amount of vitamin C, making them excellent choices to increase your daily consumption.
Vitamin A
We have all heard that carrots are healthy for the eyes, but do you know why? That’s because they contain significant amounts of vitamin A. The cornea of the eye and both the retina need vitamin A. It helps in the pigment production necessary for your retina to work properly. You can have problems seeing in low light if you don’t get enough vitamin A. Also, it helps in preventing other eye conditions. According to studies, intake of vitamin A in the diet lowers the risk of cataracts and age-related macular degeneration. So make sure you are getting the recommended daily value, between 0.7mg and 0.9mg, of vitamin A.
Riboflavin
Vitamin B2, also known as riboflavin, is an antioxidant like vitamin C and E and defends the body from the hurtful effects of free radicals. All the more explicitly, it prevents damage to the lens of the eye. Scientific evidence suggests that riboflavin lowers the chance of developing cataracts. While numerous studies have also revealed that many people with cataracts are riboflavin deficient. The recommended daily dose is between 1.1 mg to 1.3 mg. You can reach the dietary goal by adding foods like oats, milk, yogurt, meat, almonds, and mushrooms to your diet.
Niacin
Niacin, also known as vitamin B3 reduces inflammation and damage in the body and promotes healing. According to recent studies, glaucoma, a degenerative eye disease that result in blindness, can be avoided by vitamin B3. Since it progresses slowly and without any obvious symptoms, many people find out they have glaucoma when it is already in the serious stage. The most effective approach is to try to prevent optic nerve injury in the first place, and for that, An adequate dose of niacin is essential. It is naturally present in a variety of plant-based and animal-based foods, including beef, liver, chicken, eggs, dairy products, fish, nuts, seeds, legumes, avocados, and whole grains.
Thiamine
Thiamine helps keep your nerves healthy, so its deficiency can affect the optic nerves of the eyes. it’s can cause enlargement of the optic nerve, which leads to blurred vision. If left untreated, it can eventually cause visual loss. Factors like chronic diarrhea, renal dialysis, and alcohol increase the risk of deficiency. Additionally, it can be linked to a genetic disease that causes the intestines to poorly absorb vitamin B1. Food sources include whole grains, pork, macadamia nuts, and seafood. Some foods like tea, coffee, and raw fish also decrease the level of thiamine, due to the presence of thiaminases, an enzyme that degrades thiamine.
Lutein and Zeaxanthin
Zeaxanthin and lutein are two of the beneficial compounds produced by plants. They can be found in the macula and retina of the eyes and function to filter potentially harmful blue light and keep your eyes from damage. Studies also show their association with reducing cataract development and AMD progression. Consuming foods high in zeaxanthin and lutein can reduce a person’s risk of developing cataracts by as much as 50 percent. The best sources include spinach, swiss chard, kale, parsley, pistachios, and green peas. Because lutein and zeaxanthin are fat-soluble antioxidants, it is best to eat them with a healthy fat like olive oil to increase their absorption.
Omega-3 Fatty Acids
Omega-3 fatty acids can benefit your eye health in many ways, including treating dry-eye syndrome and preventing macular degeneration. If your eyes are not able to properly generate the number of tears required to moisten them, dry eye syndrome may result. Two main causes are too much screen time and aging.
Omega-3s reduce inflammation and boost the lipid layer of tears, which keep the eyes from drying out too much. Omega-3 fatty acids are available as supplements in the form of pills or capsules, but you can also get plenty of these through diet. They are abundant in fatty fish like mackerel and sardines as well as flaxseeds, chia seeds, and walnuts.
Zinc
Zinc is a key factor when it comes to maintaining healthy vision. It helps maintain the health of cell membranes, retina, and protein structure of the eye. Also, it is essential for transporting vitamin A from the liver to the retina, where it is converted into melanin, an eye pigment that provides protection. Zinc deficiency has been associated with vision impairment, including cloudy cataracts and impaired night vision. Red meat, oysters, nuts, and seeds are the natural dietary sources of zinc.
Vitamin D
Another essential vitamin for eye health is vitamin D. It has a beneficial impact on the eyes in a variety of ways, including improving tear function and lowering the risk of macular degeneration, cataracts, and glaucoma. Another important function of vitamin D is the prevention of diabetes. One of the Primary causes of visual deficiency in the United States is diabetes. Inadequate vitamin D intake causes lower insulin resistance. You can stop the onset of type two diabetes in its tracks by overcoming insulin resistance with appropriate vitamin D intake, Thus, reducing diabetes-related blindness. Unfortunately, vitamin D deficiency is a global issue impacting an estimated 1 billion individuals.
To prevent its deficiency, spend some time in sunlight and eat foods like fatty fish, mushrooms, and egg yolk. When it comes to getting eye-healthy nutrients, it is better to obtain them from your food. Since the FDA does not regulate supplements, you can never be sure what they are actually made of.
Additionally, when you choose foods over pills, you also get the accompanying nutrients like fiber and protein. And if you are planning to take any supplement, don’t forget to consult your health provider first, especially if you are taking medication or have any health condition. Also keep in mind that other factors, including age and genetics, also impact your eye health. Therefore, to make sure your eyes are healthy, it is essential to frequently visit an eye specialist.
