Eyesight is the most important of your five senses. It is a complex organ that needs many different vitamins and nutrients to function correctly. Deficiencies can affect the vision. The nutrients help maintain eye function, protect the eyes against harmful light, and reduce the development of age-related degenerative diseases.
Here are vitamins and nutrients that help maintain eye health
1. Vitamin C
Our eyes need high amounts of antioxidants than many other organs in the body. Vitamin C is a powerful antioxidant that can protect the eyes against damaging free radicals. The concentration of vitamin C is higher in the eye’s aqueous humor than in any other body fluid. While aqueous humor is the liquid that fills the outermost part of your eye. According to a study found vitamin C can help lower your risk of developing cataracts. It is a condition that causes the eye to become cloudy and impairs vision. To include vitamin C in your daily intake you can consume tropical fruits, broccoli, kale, citrus, and bell peppers which contain high amounts of vitamin C.
2. Vitamin A
Vitamin A plays an essential role in vision by maintaining a clear cornea, it is the outside covering of your eye. This vitamin is also a component of rhodopsin, it is a protein in the eyes that allows an individual to maintain eyes’ light-sensing cells, also known as photoreceptors. Vitamin A can also help protect against other eye afflictions. If an individual does not consume enough vitamin A then it may cause deficiency of vitamin A and can lead to a condition called xerophthalmia. Include vitamin A in your daily intake vitamin-A-rich foods are recommended over supplements. One may opt for bell peppers, pumpkins, leafy green vegetables, and sweet potatoes which are excellent sources.
3. Vitamins B6, B9, and B12
According to studies found many B vitamins can impact eye health most importantly vitamins B6, B9, and B12. The combination of these vitamins can lower levels of homocysteine. Homocysteine is a type of amino acid. It is a protein in your body that can be connected with inflammation and an increased risk of developing AMD.
4. Lutein and Zeaxanthin
Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments. This is concentrated in the macula, the central part of your retina, it is a layer of light-sensitive cells on the back wall of your eyeball. Lutein and zeaxanthin function as natural sunblock. Where they help filter potentially harmful blue light, protecting your eyes from damage. These two antioxidants occur together in foods. To include lutein and zeaxanthin in your daily intake you can consume Swiss chard, green peas, spinach, kale, pistachios, parsley sweet corn, red grapes, and egg yolks.
5. Omega-3 Fatty Acids
The long-chain omega-3 fatty acids EPA and DHA are important for eye health. The cell membranes of your retina contain a high concentration of docosahexaenoic acid (DHA). A particular type of omega-3Omega-3 fatty acids is a type of polyunsaturated fat. This fatty acid also benefits people with dry eye disease by helping them produce more tears. Howeveromega-3 fatty acids are not an effective treatment for AMD. To include omega-3 fatty acids in your daily intake you can consume nuts, flaxseed, fish, soy, and chia seeds. Omega-3s can also be found in cooking oils like olive oil and canola oil.
6. Vitamin E
Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation. It helps protect your eye cells from damage by free radicals, which are harmful, unstable molecules. As the retina has a high concentration of fatty acids enough vitamin E intake is important for optimal eye health. However severe vitamin E deficiency can lead to retinal degeneration and blindness. To include Vitamin E in your daily intake you can consume vegetable oils, almonds, or sunflower seeds.
Our eyes contain high levels of zinc. This is the mineral of many essential enzymes, such as superoxide dismutase, which functions as an antioxidant. It also appears to be involved in the formation of visual pigments in your retina. Zinc can help to eyes against macular degeneration and some forms of night blindness. To include Zinc in your daily intake you can consume meat, peanuts, oysters, and pumpkin seeds.