The eyes are not only the vital sensory organs in the human body that empower the sense of vision but are the most cherished gift for human beings to perceive the world around them. They are very delicate parts located in the orbit within the skull. The pair of eyes are the most complex sense organs, whose cells should remain in good condition for lifelong, as once they are hurt or damaged, they don’t regrow or heal completely. As you age, protecting cells in the eye with good nutrition is essential for healthy vision and is vital for carrying out all activities at home and work. Common health conditions like diabetic retinopathy, age-related macular degeneration (AMD), glaucoma, and cataracts, can affect your eye health. The eyes are exposed to oxidative stress that leads to vision problems As you age, shielding cells in the eyes from free radicals’ damage with vital vitamins and other nutrients is pivotal for eye health. Evidence has also stated that the presence or absence of certain vitamins can lower or higher the risk of various eye diseases.
Eye vitamins

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Some of the conditions affected by poor nutrition include:

  • Cataracts
  • Age-related macular degeneration
  • Dry eyes
  • Corneal abnormalities

Though several factors have a role in eye health and function, good nutrition seems to influence them in a great way. Here we have curated 5 essential vitamins that should be part of your wholesome diet regimen for good vision.

Powerful Supplements For Healthy Vision

Vitamin A

This fat-soluble vitamin holds an incredible role in supporting eye health by keeping a clear cornea, the outside covering of the eye. Vitamin A is also a vital element of rhodopsin, a protein in the eyes that lets you see well in low-light conditions. Vitamin A deficiency if untreated can lead to severe problems called xeropthalmia, which is a progressive eye disease that starts with night blindness. Besides these, vitamin A also shield the eyes against other eye illnesses and lower the risk of cataracts and AMD.

Add plenty of vitamin A-rich foods like sweet potatoes, leafy green vegetables, pumpkins, carrots, mangoes and bell pepper. Vitamin A supplements are also available.

Vitamin E

Most eye problems are linked to oxidative stress, which is an imbalance of antioxidants and free radicals in the system. Vitamin E is a powerful antioxidant that assists in shielding the cells including eye cells from free radicals’ damage. Also, studies disclose that diets loaded with vitamin E may help prevent age-related cataracts and other eye diseases.

Also Read: Here’s Why You Need Vitamin E Supplements In Your Diet

Well, complementing the diet with vitamin E-rich foods like nuts, seeds, avocado, green leafy vegetables, and cooking oils is highly recommended to enhance eye health and function. Vitamin E is also available in the form of supplements.

Vitamin C

Vitamin C is a strong antioxidant that may safeguard the eyes against free radicals damage. Vitamin C and a host of other nutrients are used in the supplement AREDS, which may be helpful for those with AMD. Taking this supplement regularly can reduce the risk of AMD development by 25%. Apart from this, vitamin C is needed to make collagen, a protein that gives structure to the eye, mainly in the cornea and sclera. Studies have also shown that vitamin C may help lower the risk of developing cataracts. Citrus fruits, bell pepper, potatoes, amla, broccoli and kale are loaded with vitamin C, and incorporating these foods is a great way to boost your daily intake. Vitamin C supplements are also available in online stores.
Lutein

B Vitamins

Several studies have found that B vitamins exhibit a positive impact on eye health, mainly vitamins B6, B9 and B12. This potent combination of vitamins can reduce the levels of homocysteine, a protein in the system that is related to inflammation and a higher risk of developing AMD.

Eggs, lean meat, bananas, broccoli, sunflower seeds, fortified whole grains and legumes are rich sources of B vitamins. B complex vitamin is also available in the form of nutritional supplements.

Lutein And Zeaxanthin

Both lutein and zeaxanthin are part of the carotenoid family, which is a group of beneficial plant compounds. These carotenoids are found in the macula and retina of the eyes, where they filter harmful blue light, safeguarding the eyes from damage. Even studies reveal that these potent plant compounds may avert cataracts and slow the progression of AMD.

Also Read: 5 Food Sources Plentiful In Lutein That Promotes Overall Health - Infographic

Lutein and zeaxanthin can be easily met from a host of natural foods rich in fruits and vegetables. It is also available in the form of a supplement.