According to various medical study reports, by the age of 50, almost 75% of people experience changes in their eyesight. Common conditions like diabetic retinopathy, glaucoma, cataract, and age-related muscular degeneration can leave an impact on your eyes. A variety of different factors influence these eye conditions. According to eye specialists, nutrition is definitely one of these major factors. Hence, before it is out of your hand, you should take care of your eye health. Here is a list of some of the best eye vitamins and some nutrients to keep your eyes in good health.
When the balance between the free radicals and the antioxidants in your body is not maintained properly, oxidative stress may occur, which is one of the major causes of a bad eye condition. Vitamin E is an efficient antioxidant that helps protect the eye cells from the damage caused by the free radicals that are unstable molecules and harmful for your eyes. Also, some medical research studies have reflected the fact that diet and foods that are rich in vitamin E help in preventing cataract caused by aging.
Avocado, Salmon, leafy green vegetables, seeds, nuts, and cooking oils are good sources of vitamin E.
Vitamin A deficiency can cause Xerophthalmia, a progressive eye disease that begins with night blindness. In the absence of vitamin A, one of the best eye vitamins, your tear duct as well as the eyes can dry out. With time, the cornea softens and may result in irreversible blindness. To see properly in low-light conditions, rhodopsin protein is necessary, and vitamin A is a major component of this protein. Moreover, it helps in protecting the eyes against other types of eye afflictions. Some studies mention that it can reduce the risks of age-related macular degeneration (AMD) and cataract.
Pumpkins, sweet potatoes, bell peppers, and leafy green vegetables are some of the great sources of vitamin A.
Vitamins B12, B9, and B6
The list of the best eye vitamins is incomplete without mentioning a series of B vitamins including B12, B9, and B6. This combination of B vitamins helps in lowering the homocysteine level in the body. Homocysteine is a protein that can cause inflammation and can increase the risks of developing AMD.
Just like vitamin E, vitamin C it is a potent antioxidant that helps in protecting the eyes against free radicals. Collagen is a protein that provides structure to the eye, especially in the sclera and cornea. Without vitamin C, forming this collagen protein is not possible. According to some observational medical studies, vitamin C, one of the best eye vitamins that help in lowering the risks of developing a cataract, which is an eye condition wherein the eyes become cloudy, resulting in vision impairment.
Some of the best sources of this needful eye vitamin include broccoli, bell peppers, tropical fruits, and kale.
Niacin (Vitamin B3)
One of the main functions of vitamin B3 is to convert food into energy in the body. Also, it can work as an effective antioxidant. Glaucoma is an eye condition in which your eye’s optic nerve becomes damaged. Some medical research reports have indicated that niacin helps in glaucoma prevention. However, it is advisable to consult an eye specialist first to take any niacin supplement. Foods like mushrooms, beef, peanuts, legumes, fish, and poultry contain a high amount of niacin.
Omega-3 fatty acids
These are undoubtedly one of the best eye vitamins that are extremely good for your eye’s cells. Also, it offers anti-inflammatory properties that help in preventing the DR (diabetic retinopathy). Those who suffer from the disease of dry eyes should consume more of this omega-3 fatty acid as it helps in producing more tears. Without sufficient consumption of this vitamin, the lack of tears can cause discomfort, dryness along with blurry vision occasionally.
Hence, adding more foods like chia seeds, flaxseed, nuts, soy, and fish that contain a high amount of omega-3 fatty acids to your daily diet as much as possible is a great idea. Also, cooking oils like olive oil and canola are good sources of this vitamin.
Vitamin B2 is referred to as riboflavin. It is one of the best eye vitamins that have the power to reduce the amount of oxidative stress in the body along with working as a potent antioxidant. Even though not much strong evidence has been found yet on the fact that riboflavin helps in preventing cataract, a medical study has shown that many people, who are suffering from cataract are deficient in this vitamin as well. Hence, including riboflavin-rich foods in your diet may help in reducing the risks of developing cataract.
Some of the best sources of this vitamin are yogurt, milk, oats, fortified cereals, and beef.
Other than all the above-mentioned vitamins and nutrients, zeaxanthin, lutein, and thiamine are also crucial for maintaining good eye health. However, it is better to seek medical consultation before taking any of these.