We have all heard people saying carrots are good for your eyes, eat your colours, take nutritional supplements for your eye health etc. The present day lifestyle involving excessive use of electronic gadgets and busy schedules with skipping our meals, takes a toll on our eye health. Our eyes being the most complex and sensitive organ, requires different vitamins for good eyesight. These need to be consumed in adequate quantities for proper functioning of the eye and for preventing structural or functional damage.
Here is a list of the essential vitamins for the eyes, to keep them healthy and sparkling.
VITAMIN A
Important vitamins for the eyes include Vitamins A, also called Retinol. It plays an important role in keeping the eye moist and protects the surface of your cornea.
Do you know deficiency of which vitamin causes night blindness?
It’s Vitamin A. Vitamin A helps the eye in adjusting the light changes when you come from light to dark and vice versa. It promotes good vision in low lighting conditions.
It also protects the retina against degeneration. Hence, Vitamin A is a vitamin required for maintaining good eyesight.
Sources rich in Vitamin A include –
Vegetables: Carrots, broccoli, spinach, leafy vegetables, yellow veggies, bell peppers and pumpkin.
Eggs and cod liver oil.
VITAMIN B
B complex vitamins includes Vitamin B1, B2, B3, B6 and B12.
These vitamins act as antioxidants, reducing the oxidative stress and protects the eyes from free radical damage. They protect the cornea and retina against inflammatory and degenerative changes.
They also provide protection against glaucoma (A condition where the intra ocular pressure increases and damages the optic nerve causing visual disturbances)
Sources rich in Vitamin B include –
Vegetarian sources: Leafy vegetables, legumes, milk, yogurt and sun flower seeds.
Non vegetarian sources: Chicken, turkey, salmon, liver and other organ meats and pork.
VITAMIN C
Vitamins for the eyes also include Vitamin C which is a powerful antioxidant. It protects your eyes against damaging free radicals. It is also required for collagen synthesis and wound healing particularly in cornea and sclera. It helps in reducing the risk of cataract and age related degeneration of the retina.
Sources rich in Vitamin C include –
Fruits: Orange, grape, kiwi, mango, pineapple, papaya, watermelon, strawberries, blueberries, raspberries.
Vegetables: Green and red peppers, broccoli, cauliflower, spinach, sweet potato, turnip, cabbage, leafy greens and tomatoes.
VITAMIN D
Vitamin D is a vitamin good for eyes. This has anti-inflammatory properties and protects the eyes against dryness, cataract formation and retinal degeneration.
Sources rich in Vitamin D include –
Egg yolk, cow’s milk, soy milk, cod liver oil and salmon.
VITAMIN E
Many eye conditions are believed to be associated with oxidative stress, which is an imbalance between antioxidants and free radicals. Vitamin E is hence important among the vitamins for the eyes. It is also a potent antioxidant that helps protect your eyes against free radical damage and thus protects early cataract formation and retinal degeneration.
Sources rich in Vitamin E include –
Avocado, leafy vegetables, nuts, sunflower and soya bean oil.
LUTEIN AND ZEAXANTHIN
Lutein and Zeaxanthin are a part of the carotenoid family, a group of beneficial compounds synthesized by plants. These carotenoids are found in the retina of your eyes, where they help filter potentially harmful blue light coming from the electronic devices.
Sources rich in Lutein and Zeaxanthin include carrots, leafy vegetables, broccoli, pistachios, pumpkin and Brussel sprout.
OMEFA- 3-FATTY ACIDS
Omega- 3- fatty acids are a type of polyunsaturated fats which have anti-inflammatory properties. They protect the retina against diabetic retinopathy changes. They also benefit individuals with dry eye disease by helping them produce more tears.
Sources rich in Omega-3-fatty acids include –
Fish, flaxseeds, chia seeds, soy, nuts and olive oil.
Thus it is very important to consume a balanced diet rich in fruits, vegetables, whole grains, and healthy fats that will provide you all the vitamins for eye health. While a balanced diet will eliminate the need for even the best supplement for eyesight improvement, supplements would be beneficial if you are missing any of these vitamins for eyesight in your diet.
