Did you know that your eyes are one of the most complex organs in the human body and that it requires more attention than you think? Yup, your eyes although pretty to look at, deep inside it may be suffering from vitamin deficiency and you’d not even know it! Just as our body requires the right balance between irons, vitamins, and minerals, your eyes too need them. If you haven’t given this a thought yet, act now!
If you’ve been blessed with 20/20 vision, good for you but that does not mean you shouldn’t care about your eye health. Similarly, for those with powered glasses, this isn’t the end of the world, you can still do a lot of things to improve your vision. Vision is highly impacted by vitamin deficiency and if you can give your eyes what it needs, it will definitely pay back someday. So, without any further ado, let’s take you through these essential vitamins that can help improve your eye health.
Which vitamins are good for your eyes and how?
Vitamin C
Vitamin C is not only known for building a stronger immunity but it also helps in promoting better iron absorption. Additionally, it acts as a powerful antioxidant that helps protect against oxidative damage.
What is oxidative damage? It is a key factor in two of the most common age-related cataracts viz. cortical and nuclear cataracts. While cortical cataract develops on the edges of the lens, nuclear cataracts occur deeper in the centre or nucleus. Therefore, vitamin C is known for reducing the chances of cataract growth by approximately 64% if taken regularly.
Common sources of vitamin C
- Orange or orange juice
- Pineapple
- Berries such as strawberries, blueberries and raspberries
- Broccoli
- Spinach
- Tomatoes
- Sweet Potatoes
Vitamin E
Vitamin E helps combat free radicals (oxygen-containing molecules with an uneven number of electrons) They’re known to cause damage to the tissues throughout the body. These free radicals often even damage proteins within the eyes, resulting in the development of cloudy areas also known as cataracts on the lens of the eye. Consuming a good amount of vitamin E-rich food daily helps delay the onset of age-related macular degeneration and also reduces the chances of developing cataracts.
Common sources of vitamin E
- Nuts – Almonds, Peanuts, Pine Nuts
- Peanut Butter
- Pumpkin
- Avocado
- Spinach
Vitamin D
Age-related macular degeneration also known as AMD is the leading cause of loss of vision, with more than 25 million people worldwide suffering from it. AMD occurs when a part of your retina deteriorates. And since AMD affects the central portion of your vision, it has a major impact on daily activities such as driving, reading etc. In some cases where people suffer from AMD at an earlier age, it is mostly associated with lower levels of vitamin D in their blood. Incorporating vitamin D in your lifestyle can keep you from being affected by age-related macular degeneration. While there’s no counterfeit for vitamin D that’s obtained through sunlight, you can get vitamin D through a variety of foods and supplements.
Common sources of vitamin D:
- Fish – Salmon, Tuna, Mackerel, Snapper, Scallops
- Dark leafy vegetables
- Walnuts
- Pumpkin Seeds
- Vitamin D supplements
B Vitamins
B vitamins such as B1, B2, B3, B6, B12, choline, folic acid and biotin are known for reducing infection. They help in lowering vascular problems that involve the retina of the eyes. It saves your pretty eyes from any sort of permanent retinal damage.
Common sources of B vitamins:
- Green leafy vegetables
- Eggs
- Milk
- Chicken
- Salmon
- Yoghurt
Omega-3
Fatty acids such as omega-3s are predominantly found in fish and fish oil. DHA and EPA are two of the omega fatty acids that are efficient in enhancing the retinal function and visual development of the eyes. It is also known for fixing common eye-related problems such as dry eyes and retinal degradation.
Common sources of Omega-3:
- Chia Seeds
- Flax Seeds
- Berries
- Cabbage
- Cauliflower
- Mustard Oil
Eating what’s best for your eyes is crucial. Maintaining a balanced diet will provide you with specific vitamins and nutrients that are essential for good eye health. While some may help improve vision, the rest will help prevent eye diseases from developing or progressing. So, eat healthy and stay healthy.
