Vitamins A, C, and E are vital to maintaining healthy eyesight. B vitamins, along with other nutrients are beneficial for the eyes.
Vitamin deficiencies in particular can make it more likely to develop certain eye diseases, including cataracts, glaucoma, and macular degeneration that is a result of age. Research suggests that certain vitamins and mineral supplements could help in preventing or slowing the progression of these diseases.
This article provides a list of minerals and vitamins that are essential to good eye health, and also ways to add these in their food.
Carotene and vitamin A
Vitamin A is necessary to have excellent vision. It is a part of the rhodopsin protein which lets the eye perceive low-light conditions. As per the American Academy of Ophthalmology, deficiencies in vitamin A could cause night blindness.
Vitamin A helps to support cornea function which acts as the external layer that covers the eyes. Someone who is not lacking in vitamin A might observe that their eyes generate enough moisture to keep well-lubricated.
Beta carotene constitutes the main vitamin A source in human food. Beta carotene is a kind of plant pigment referred to as carotenoid, which is found in a variety of vibrant vegetables and fruits. If a person eats carotenoids, the body converts the pigments into vitamins.
Vitamin A-rich foods
Vitamin A can be incorporated into their diet through the consumption of these food items:
- sweet potato
- carrots
- red pepper
- pumpkin
- squash
Vitamin E
Alpha-tocopherol is one of the forms of vitamin E that is particularly potent in its antioxidant properties.
Antioxidants can combat free radicals, which cause damage to tissues throughout the body. Free radicals can harm the eye’s proteins. The damage could lead to the development of cloudy regions called cataracts on the lens of the eye.
A meta-analysis concluded that a higher consumption of vitamin E whether via supplementation or diet, can lower the risk of developing cataracts.
Vitamin E-rich foods
Vitamin E-rich foods include:
- Almonds
- sunflower seeds
- peanuts
- Safflower oil
- soybean, corn along with wheat germ oil
- asparagus
Vitamin C
Vitamin C plays a crucial role within the eye itself and protects against damage caused by UV light. Although the amount of vitamin C in the eyes decreases with the onset of age, diet as well as supplements can help counteract this.
Vitamin C can also help in preventing damage caused by oxidative. Oxidative damage are a major cause of two types of commonly seen cataracts caused by age: nuclear and cortical cataracts. Cortical cataracts form around the lens’ edges While nuclear cataracts are found in the center of their lens.
A longitudinal study of 10 years examined the various factors that can aid in preventing the development of nuclear cataracts. The study involved more than 1000 twins of females. After the study period, subjects who took in more vitamin C experienced a 33% decrease in the likelihood of developing cataracts. Additionally, they had a clearer lens overall.
A review in 2020 by Trusted Source concluded that further studies are needed to determine the significance of vitamin C in the treatment of anticataract.
Vitamin C-rich foods
The following foods are high in amounts of Vitamin C:
- Oranges and juice from oranges
- Broccoli
- Brussels sprouts
- blackberries
- grapefruit juice
B vitamins
A study found that those with a tendency to have lower levels of blood B12 levels. Researchers found insufficient evidence to establish that there is a direct correlation.
But, this study only enrolled women. Therefore, further research is required to confirm the role of B vitamins in the prevention of AMD for both males and females.
A large-scale study conducted that was conducted in South Korea found a link between a decreased amount of vitamin B3 (niacin) and the condition known as glaucoma. For those suffering from glaucoma, an accumulation of fluid in the eye can put tension over the optic nerve. As time passes, this could result in nerve damage and in loss of vision.
A study of a small size also revealed that the supplementation of Vitamin B1 and mecobalamin can help to alleviate symptoms of dry-eye conditions.
Foods that are good for B vitamins
The following foods have significant amounts of different B vitamins:
| B Vitamin | Foods |
| Vitamin B1 (thiamine) | beans and lentils, pork green peas, fish and yogurt |
| Vitamin B2 (riboflavin) | beef, oats, yogurt, milk, clams, mushrooms, almonds |
| Vitamin B3 (niacin) | Beef liver, chicken tuna and salmon, white and brown rice and peanuts |
| Vitamin B6 (pyridoxine) | chickpeas, dark leafy vegetables chicken, beef liver, tuna, salmon, and chickpeas |
| Vitamin B9 (folic acid) | dark leafy greens, peanuts seafood, beans egg, sunflower seeds |
| Vitamin B12 (cobalamin) | fish, liver, red meat, poultry, eggs |
People who don’t eat animal products can easily get sufficient vitamin B12 by supplementation and fortified food items.
Other nutrients that can help with eye health
The research suggests that the following nutrients can also be beneficial to the eyes.
Lutein and Zeaxanthin
Lutein and zeaxanthin are carotenoids found in large amounts in green vegetable leaves. They also are present in the retina and lens of the eye.
In their capacity as antioxidants, lutein as well as Zeaxanthin could help in reducing the damage caused by oxidative stress in the retina. Studies suggest that taking 6 milligrams (mg) daily of zeaxanthin and lutein could reduce a person’s chance of developing AMD. A dose of 0.5-1 mg daily may reduce the risk of developing glaucoma.
The sources of lutein and zeaxanthin are:
- egg yolks
- corn
- asparagus
- Broccoli
- lettuce
- peas
- Kale
- spinach
Zinc
Zinc is a mineral that is essential to maintain healthy retinas, membranes of cells and the structure of proteins in the eye.
Zinc lets vitamin A be transported through the liver and onto the retina, where it produces melanin. Melanin is a pigment that shields the eyes from ultraviolet light.
Zinc supplements can help those who suffer from AMD or may be susceptible to becoming affected by the disorder. As per the American Optometric Association, taking 40 to 80 mg of zinc per day, in conjunction with antioxidants, may slow the progress to advanced AMD by 25 percent. It can also help reduce the loss of visual acuity by 19 percent.
Sources of zinc are:
- seafood, including oysters, crabs, and lobster
- turkey
- beans
- Chickpeas
- nuts
- Pumpkin seeds
- Whole grains
- milk
- fortified cereals
Omega-3 fat acids
The eye’s retina has an abundance of omega-3 fats. These fatty acids protect the retina from degeneration and damage. Small animal studies have shown that omega-3 supplements can reduce the degeneration of the retina caused by age. However, more human studies are needed to determine the full extent of the connection.
Many doctors suggest omega-3 fatty acids to help with the cure of dry-eye syndrome. The person suffering from dry eye syndrome is not able to create enough tears that keep their eyes clean. A large randomized control study did not show any significant improvements in the symptoms of dry eyes contrasted with a placebo.
Omega-3-rich foods acids include:
- oily fish such as tuna, sardines, and herring
- Flaxseed
- walnuts
- chia seeds
Vitamins and diet
A balanced and healthy diet can promote healthy eyes and safeguard the eyesight of a person. A varied diet that is rich of nutritiously dense foods can supply enough amounts of each vitamin and mineral.
However, certain people might require additional supplements to meet certain nutritional goals, when their diet is not sufficient to supply this.
In certain instances taking supplements can cause side negative effects, which is why it’s crucial to consult with a physician before making any major changes to their diet. For instance, excessive doses of zinc could affect the way your body absorbs copper.
Summary
Certain vitamins and nutrients are vital to maintain healthy eyesight. Certain vitamins and nutrients can even keep specific eye disorders from forming or advancing.
A balanced and healthy diet provides people with the required variety of nutrients. A balanced diet should consist of whole grains as well as legumes and a variety of vibrant fruits and vegetables.
