The eye is a very delicate part of the body, and as such, it needs to be properly taken care of. Millions of people around the world have been infected with eye diseases such as cataracts and glaucoma. Vitamins are very good for health, and some vitamins can be beneficial for eye care. Here are some key vitamins and nutrients that can help maintain eye health.
Vitamin A
Vitamin A plays an important role in vision because it maintains a clear cornea, the outer covering of your eye. Vitamin A deficiency can lead to night blindness, and when worse, it could result in irreversible blindness. High amounts of vitamin A intake is associated with a reduced risk of cataract.
Vitamin E
Vitamin E is a potent antioxidant that protects your eye cells from damage. Some studies suggest that diets high in vitamin E can help revent age-related cataracts.
Vitamin C
Vitamin C can protect your eyes against damage. Studies suggest that vitamin C may lower the risk of developing cataracts, which makes the eye become cloudy and impairs vision.
Vitamin B6, B9, and B12
The combination of vitamins B6, B9, and B12 can lower levels of homocysteine, a protein in the body that may be associated with inflammation
Riboflavin
Riboflavin is an antioxidant that can reduce stress in the eyes. Studies suggest that riboflavin deficiency can lead to cataracts. Some examples of food rich in riboflavin include oats, milk, yogurt, and cereals.
Niacin
The main function of niacin (vitamin B3) is to help convert food into energy. Studies suggest that niacin plays a role in preventing glaucoma, a condition of the eyes in which the optic nerve becomes damaged.
Lutein and Zeaxanthin
Lutein and zeaxanthin can be found in the eyes’ molecule and retina, protecting the eyes from damage. Studies also suggest that these compounds may prevent cataracts. A diet high in fruits and vegetables can provide plenty of these nutrients.
Omega-3 fatty acids
Omega-3 fatty acids help form the cells of the eyes. They also have anti-inflammatory properties that help prevent a condition known as diabetic retinopathy. Omega-3 fats also benefit people with dry eye disease as it helps them to produce more tears.
Thiamine
Thiamine (Vitamin B1) plays a role in proper cell function. Studies suggest that it is effective in reducing the risk of cataracts. Food sources of thiamine include whole grains, cereals, and bread.
Research suggests that certain vitamins may help to prevent or reduce the progression of different eye conditions. Supplements may be helpful if you are missing any of these vitamins in your diet. However, eating a balanced diet rich in fruits and vegetables, protein, whole grains, and healthy fats can be beneficial in providing you with all the vitamins and nutrients your eye needs for good health.
Ways to benefit your eye health
- Do not smoke. Smoking damages blood vessels in the eyes. It can also lead to cataracts, macular degeneration, and other eye problems.
- Protect your eyes from ultraviolet light. Wear your glasses when you are outside. Avoid staring directly into bright sunlight. Collected reviews is a reputable website where you can see reviews about different brands about their products and services. You can read reviews about Otticanet, an online sunglasses shop that knows what customers feel about purchasing their products. When you read people’s opinions about this store, you can be well informed about sunglasses suitable for you.
- Maintain a healthy weight and active lifestyle. Exercise from time to time.
- Make sure you eat foods that are rich in fruits and vegetables.