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vitamins for healthy eyes
By
Suchi Rajput

 

A lifelong of healthy vision derives from not just physical health & lifestyle but also right vitamins for eyes. A balanced diet with proper nutrients can benefit your eye health greatly by reducing the chances of potential vision problems.
 

With a surge in importance of vitamins in eyes and demands, the market is saturated with supplements and multivitamins that claim to benefit eye health. There’s a handful of vitamins known that support healthy eyes and also reduce the risk of age-related eye conditions.


Lack of vitamins for eyes

Vitamin deficiency can create various eye problems. If your regular diet is not composed of key vitamins and nutrients, you are most likely to be diagnosed with a deficiency that increases the risk of eye and body disease. Not just any vitamins, but only the specific ones that promote eye health. You can get various other vitamins through your diet, but there's a little evidence they’ll be useful for the eye. So, finding out the prominent vitamin of all for improved eye health would scare away specific eye problems such as age-related macular degeneration is the optimal move. 

 

AMD and Eye Vitamins

Age-related macular degeneration (AMD) is an eye condition that takes place in people over the age of 50. It is one of the significant causes of blindness. AMD is a condition that slowly progresses with time by worsening or deterioration the vision.  Ways to prevent age-related macular degeneration are by eating a nutritious meal and having a healthy lifestyle. Physical health along with proper eye health helps to improve the vision. However, vitamins for eyes greatly affect AMD by limiting it’s growth. 


According to the latest research from Age-related eye disease study (AREDS), people with AMD have shown significant change by taking specific eye vitamins. The second study, AREDS 2 from the group also reported taking a high concentration of vitamins resulting in slow progressing of AMD in a large group of people. Though the eye problem can slow the development of the disease, it can’t possibly prevent it from happening in the first place.


The AREDS formula, as suggested by the Nation Eye Institute includes the intake of following:

  • 500 mg vitamin C
  • 400 IU vitamin E
  • 2 mg copper
  • 8 mg of zinc
  • 10 mg lutein
  • 2 mg zeaxanthin


All of the above vitamin supplements are available for purchase. Get them in a combination, if labelled for eye health. However, before you start consuming them, consult your doctor about your prior health condition, as the supplement carries potential risk. 

 

How & what vitamins support the eyes?

Vitamins for the eyes differ from one another, one that your body naturally produces while the other known as supplements that improve your health and vision. Here is one of the most common vitamins that help with eye health. 


Vitamin C 

Known for taking care of the health of the blood vessels and promoting better iron absorption. Vitamin C is known for reducing the chance of cataract growth by 64% if taken as a regular supplement. One of the essential vitamins our body requires for almost all levels of cellular functioning and maintenance. 


Vitamin C fruits Sources

  • Oranges & Orange juice
  • Grapefruit 
  • Cantaloupe
  • Kiwi Fruit
  • Mango
  • Pineapple
  • Papaya
  • Watermelon
  • Strawberries, blueberries, raspberries


Vegetable Sources 

  • Broccoli
  • Green and red peppers
  • Brussels sprouts
  • Cauliflower
  • Spinach
  • Sweet Potatoes
  • Turnip Greens
  • Leafy greens
  • Cabbage
  • Tomatoes
  • Winter Squash


Vitamin A

A precursor to beta carotene, found in food items like carrots, vitamin A for the eyes is increasingly beneficiary. Known for decreasing the chance of inflammation, shielding the eye’s outer surface and improving the function of the immune system thereby promoting greater night vision. 


Vitamin A Sources 

  1. Eggs
  2. Orange and yellow veggies & fruits
  3. Cod liver oil 
  4. Fish
  5. Carrots
  6. Skim Milk
  7. Broccoli
  8. Spinach and other leafy veggies


Vitamin D

Highly essential for promoting bone health, vitamin D is soaked into the body through the exposure of the sunlight. It’s known for promoting bone and skeletal health. Vital for cell regulation, eyes, and organ system.  Lack of enough vitamin D is associated with diabetes, that drastically affects the vision and the eyes. You can also take them in supplements. 


Vitamin D Sources

Salmon
Cod liver oil
Canned Tuna
Mushrooms
Egg Yolk
Cows milk
Soy milk
Cereal and Oatmeal
Orange Juice
Herring and Sardines


B Vitamin

B-complex vitamins such as B1, B2, B3, B6, B12, choline, folic acid and biotin. It’s known for reducing inflammation hence lowering the vascular problems involving the retina of the eyes. Saving from any sort of permanent retinal damage. 


B-Vitamin Sources

  • Leafy veggies
  • Salmon
  • Liver and other organ meats
  • Milk
  • Eggs
  • Oysters and clams
  • Beef
  • Chicken and Turkey
  • Legumes
  • Yogurt
  • Pork
  • Sunflower seeds


Vitamin E 

It helps to delay the onset of Age-related macular degeneration and also, reduce the chances of developing cataracts. Feeding onto the natural forms of vitamin E is superior to taking it in the supplement form. You can figure out the natural forms of vitamin to the synthetic forms based on the prefix used on the label. Natural Vitamin E is marked with a “d-” prefix while the synthetic form has a “dl-” prefix.


Vitamin E sources 

  • Almonds
  • Peanuts and Peanut butter
  • Wheat germ oil
  • Sunflower, and soybean oil
  • Beet greens, spinach
  • Red bell pepper
  • Pumpkin
  • Avocado
  • Mango
  • Asparagus

 

Lutein and zeaxanthin 

The antioxidants and carotenoids existing in the eyes help to separate the incoming high-energy blue light that is extremely toxic to the eyes and keep it protected under-screen use. Our body doesn’t produce rough carotenoids to shelter it from the blue light rays all the time but it is going in green leafy vegetables that can help as a supplement. Consumption of lutein and zeaxanthin helps to decrease the risk of chronic eye problems like AMD and cataracts.


Lutein and zeaxanthin sources 

  • Leafy veggies like Kale
  • Pumpkin
  • Summer Squash
  • Broccoli
  • Romaine Lettuce
  • Carrots
  • Pistachios
  • Brussels Sprouts


Zinc

These nutrients help the body to soak and use vitamin A effortlessly. It is also responsible for promoting night vision as well as helping the secretion of the protective pigment melanin in the eyes. However, don’t consume an excess of zinc as it can upset your stomach and cause bigger issues in the body. 


Zinc Sources

Poultry
Beef
Pork
Nuts and seeds
Whole grains
Hellfish, oysters, lobsters, crab
Fortified breakfast cereals
 

Omega-3

Fatty acids such as omega-3s are mostly found in fish and fish oil. Known for improving the functioning of immune steam and leads to healthy brain development. DHA and EPA, the two of the omega fatty acids are efficient in enhancing the retinal function and visual development of the eyes. It is also known for improving dry eyes and retinal degradation.


Omega 3 Sources

  • Chia and flax seeds
  • Bean
  • Mustard Oil
  • Berries
  • Green
  • Melon
  • Mangoes
  • Herbs and spices
  • Cabbages and Cauliflowers

 

Phytochemical antioxidant

Made by plants, phytochemical antioxidants have various health benefits. Accountable for improving vision and eye health as well as preventing eye problems related to ageing and degenerative eye disease


These vitamins are responsible for improved eye health and protection from the risk of potential eye problems. Before taking them kindly consult your doctor and state your health history to prevent any complication. Knowing the vitamins for good eyes isn’t just enough, you all need their sources. There's a range of food items, both vegetarian and nonvegetarian to support your healthy diet. These vitamins for eyes found in food are efficient to strengthen your physical weakness. 

 

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