Vitamins are essential for the best functioning of our body. Without vitamins, our bodies cannot interact with substances in our food, and our cells cannot convert food into energy. They also serve other important roles within our bodies.
Due to the fact that we are unable to reap the same benefits from food when it is processed, it is important that our balanced diet are rich in vitamins and nutrients. There are also certain vitamins that we need more of due to medical conditions. Our eyes even must have certain vitamins for the best health.
Keep reading to learn about the ten best vitamins for eye health.
1. Vitamin A
Vitamin A is a powerful nutrient that can find in certain foods and supplements. It’s recognized as one of the most potent and important vitamins for eye health and can help with many eye issues, from cataracts to night blindness. It is also believed to help prevent retinal and macular degeneration, as well as give protective antioxidants to the eyes.
Some of the best sources of vitamin A are beef liver, egg yolks, fortified dairy products, kale, spinach, sweet potatoes, carrots, and papaya. To further support your eye health, consider using a warm compress eye mask. This comfortable, eucalyptus-filled mask can be microwaved for gentle warmth and then placed over your eyes to relieve itching, burning, or dryness.
2. Vitamin C
Vitamin C is a critical ingredient in promoting and maintaining long-term eye health. It plays a key role in the production and maintenance of the retina, the light-sensitive part of the eye where images are detected and transmitted to the brain.
It can help absorb other vitamins and minerals to strengthen the structure of the conjunctive tissues in the eye and prevent age-related blindness. Finally, vitamin C can be found in a variety of foods, such as oranges, bell peppers, broccoli, and Brussels sprouts, as well as eye supplements.
3. Vitamin E
Vitamin E is widely known as one of the best vitamins for eye health, thanks to its antioxidant glutathione peroxidase, which helps protect the retina from free radical damage. This can keep vision sharp, reducing age-related macular degeneration.
The leading sources of vitamin E are nuts and seeds, like almonds, hazelnuts, and sunflower seeds, as well as green vegetables like spinach and brussels sprouts. Vitamin E can also be found in high-potency multivitamins and supplements, as well as fortified cereals and fortified nut and seed oil products.
4. B-Complex Vitamins
These vitamins are essential for eye health and they can help protect against significant vision problems such as age-related macular degeneration, cataracts, and glaucoma. These vitamins are essential for eye health, as they help to strengthen capillaries, protect cells from oxidative damage, and ease vision.
B-Complex vitamins are found in foods such as legumes, nuts, eggs, meat, fish, and dairy products but are also available as a supplement.
5. Zinc and Lutein
They work together to protect your eyes from oxidative damage, reduce inflammation, and improve night vision. Zinc is found in oysters and fortified cereals, while lutein can be obtained from leafy greens like spinach and kale. Taking these vitamins can help keep your eyesight clear, prevent cataracts and macular degeneration, and protect against UV damage.
6. Omega-3 Fatty Acid
They are important for normal eye act and are also thought to be beneficial for age-related eye diseases and for dry eyes. They are found in foods such as fatty fish (salmon, mackerel, and sardines), walnuts, chia and flaxseed, and more.
Omega-3s can also be taken as a supplement. Make sure to follow the manufacturer’s instructions when taking omega-3 supplements.
7. Zeaxanthin
Zeaxanthin is one of the essential vitamins for optimal eye health since it filters out dangerous wavelengths of light and acts as an antioxidant. It’s derived from dark, leafy greens, such as spinach and kale, but is also found in egg yolks and in certain types of fish.
It is essential as it serves to protect the eyes from UV radiation and helps to reduce oxidative damage. Zeaxanthin is also thought to help with age-related eye diseases such as macular degeneration.
8. Bilberry
Bilberry is widely known as one of the most beneficial plants for eye health. Research suggests that bilberry can also improve circulation to the eyes, which can help reduce the effects of blurry vision.
Bilberries can be found in many health food stores, as well as online. It is recommended to look for products that are organic and not synthetic.
9. Selenium
Selenium is a powerful antioxidant that helps the body fight cellular damage caused by free radicals, which can put one at risk for eye issues like macular degeneration. It can be found in many foods, but it’s often difficult to get enough from diet alone, so supplementation may be necessary for some.
A daily multivitamin with at least 55 mcg of selenium is often recommended for individuals who may be deficient in selenium. It’s important to speak with a registered dietitian before beginning any vitamin regimen for you’re getting the right amount of selenium and other essential vitamins and minerals for eye health.
10. Copper
Copper is an essential mineral for eye health, as it helps to produce melanin in the iris. Melanin protects and colors the eyes. Copper also assists in the formation of collagen and elastin, which enables the eye to stay elastic and youthful.
It also helps to enhance oxygen use, which is required for the proper functioning of our eyes. The best sources of copper for eye health are legumes, nuts, oysters, sunflower seeds, and green leafy vegetables. These dietary sources ensure an adequate intake of copper to get optimal eye health.
Benefits of Taking Vitamins for Eye Health
Maintaining good eye health is more important than ever. To ensure proper functioning, be sure to get the proper daily intake of vitamins A, B, C, D, and E. Also, consuming the essential minerals copper, zinc, and lutein can help with this process.
Taking care of eyesight isn’t something that can be done overnight, but if you take the proper steps, it can help a great deal. Start your journey to better eye health today and visit your local supermarket or pharmacy to buy the necessary vitamins for eye care.
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