10 Best Vitamins For Eyes
In this post, we’ll discuss the 10 best vitamins for eyes.
No one wants to have reduced eyesight. Spending excessive time on electronic gadgets and refraining from letting enough sunlight touch the body can easily lead to reduced eyesight. In this fast-paced world, people are constantly being diagnosed with lower eyesight, either due to diseases such as cataract, AMD (age-related macular degeneration) and glaucoma or due to their poor diet and lifestyle habits.
Identifying essential vitamins for eyes has already been done for decades; it is the people who need to begin adopting a lifestyle that comes with great amounts of vision-strengthening vitamins.
Hundreds of medical researchers, esteemed ophthalmologists, and healthcare professionals have time and again stated a specific few vitamins and supplements that can help reduce the severity of eye and vision problems.
The pharmaceutical market is flocked with a variety of medicines that can help reduce the impact of diseases that can be a pain to handle later. Keep reading to be aware of the 10 best vitamins that must be consumed for the eye to stay healthy.
Best Vitamins For Eyes
1. Vitamin B3 (Niacin)
These vitamins are ideal in equipping the eyes with lower chances of inflammation, in turn also reducing any damage to the retinal structure of the eye. Researchers from South Korea have also found out that lower Vitamin B3 can lead to an increased risk of Glaucoma, along with a high possibility to develop nuclear cataracts that in the long run can lead to a complete loss of vision.
2. Vitamin B2 (Riboflavin)
Riboflavin has been declared as an antioxidant having the ability to cause diminishing effects of oxidative stress occurring in the eyes. Medical researchers have concluded several times that patients with cataracts can experience a significant improvement if they consume 1.6 to 2.2 mg of Vitamin B2 each day. The FDA (Food and Drug Administration) has set a nominal amount of 1.1 to 1.3 mg of Riboflavin necessary each day – this usually comes with your meals provided you consume nuts, oats, milk, cereals, and yogurt.
3. Vitamin B1 (Thiamine)
This vitamin is known to regulate cell functionality by converting food to energy. Not only is thiamine vital to cure type 2 diabetes but also in taking care of developing cataracts. Breakfast and post-exercise meals such as cereals, fish, grains in bread and pasta are rich in thiamine.
4. Vitamins B6, B9, and B12
AMD (Age-Related Macular Degeneration) is an eye disease that can lead to a complete loss of vision from the center field of the eyes. Consuming pills, meals or beverages that have a high content of natural Vitamin B6, B9 and B12 drastically erase the risk of catching AMD, making them some of the best vitamins for eyes. This is because these vitamins bring down homocysteine levels in the body. This homocysteine when found in high levels, contributes to eye inflammation and possible AMD. These vitamins can be found in meats, fish, and spinach.
5. Vitamin C
This vitamin too provides safeguarding effects against oxidative stress as Riboflavin does. 2 types of cataracts known as nuclear (center of the eye) and cortical (edges of the retina) cataracts can arise due to oxidative stress lingering in the eyes. Vitamin C also helps in nourishing the blood vessels via increasing the absorption of iron from iron-containing edibles.
A discovery in the late 1980s deduced that Vitamin C is vital to the production of collagen. Collagen is a protein that imparts the required structure to the sclera and cornea section of the eyes. If you are looking for Vitamin C rich foods then you must opt for tropical and citrus type fruits. Also, include generous amounts of broccoli, red/green bell peppers and kale in your daily diet.
6. Vitamin A
Vitamin A is a critical component to the protein Rhodopsin, that permits the eyes to grasp maximum light in even dimly lit situations. The WHO states that a low amount of Vitamin A can lead to irreversible night blindness due to the drying out of tear ducts, leading to the cornea becoming weak. Individuals who experience extreme amounts of dryness in their eyes are probably deficient in Vitamin A.
An important part of Vitamin A is known as Beta Carotene. Beta Carotene is a plant pigment known as carotenoids and it can be found only in vibrant vegetables and fruits such as berries, watermelons, oranges, bell peppers, lettuce, pumpkins, carrots, etc.
When a person faces a deficiency of Vitamin A, a fatal condition known as Xerophthalmia (night blindness) can arise.
7. Vitamin E
The most beneficial form of Vitamin E is known as Alpha-Tocopherol and it has few of the strongest antioxidizing attributes. If there are any free radicals hovering in the eye, then Vitamin E helps fight and remove them. Due to this free-radical-fighting attribute, Vitamin E reduces the chances of attaining cataract or at least delays the incoming of any eye infections. The unstable molecules traveling amongst the eyes, drastically lower the probability of eye-related problems when killed.
Keep in mind, Vitamin E is an ingredient present in a supplement known as AREDS (for AMD). Opt for foods such as nuts, cooking oils, seeds, avocado, fish (salmon), lettuce, cabbage, spinach, broccoli, etc.
8. Omega-3 Fatty Acids
DHA and EPA are two kinds of Omega-3 fatty acids that contribute to improved retinal functionality and lubrication. The more omega-3 fatty acids given to the body, the more the retina and brain are protected from degradation.
There is a fatty deposit that forms in blood vessels due to the clogging of consumed-fat. These vitamins clear these clogged build-ups within the blood vessels and increase blood supply to the retina to keep them healthy and functioning. Omega-3 fats also possess some brilliant anti-inflammatory properties to keep issues such as Diabetic Retinopathy (DR) away.
There is a condition known as Dry Eye Syndrome. Consuming a Mediterranean diet rich in seeds (chia, soy, and flaxseed), nuts, soy, cooking oils such as flaxseed, canola and olive oils, specific fish, etc. can prove to be a great remedy for the Dry Eye Syndrome.
9. Lutein and Zeaxanthin
Both these are carotenoids that are found in great quantities within leafy vegetables. They also naturally occur amongst the retina and macula of the eyes. Lutein and Zeaxanthin are utilized by filtering out high-energy blue light that can cause permanent damage to the eyes if exposed for a prolonged period.
One can either opt for 15 mg of Lutein 3 times a week or 6 mg of Lutein and Zeaxanthin consumed daily via the consumption of a diet that is rich in veggies and fruits. For extracting the benefits of these eye vitamins, you can choose to cook kale, spinach, lettuce and bell peppers.
Zinc is an essential nutrient to enhance a person’s ability to see in the dark. Apart from this gain in night vision, when zinc-rich meals are consumed, the body also produces a pigment known as melanin. This pigment protects the eyes from becoming red, dry or developing cataract infections.
The eyes are an extremely critical part of the human anatomy. It is almost impossible to evade the natural pollutants that attack our eyes. But it is in our hands to combat these pollutants by eating the right meals regularly.
March 24, 2020 Sam Bell