The diet that we consume acts as fuel for our body including our eyes. According to the American Academy of Ophthalmology, a nutrient-rich and healthy diet can certainly reduce the risk of eye issues, particularly those that appear later in life, such as age-related macular degeneration (AMD) and cataracts or conditions that are caused by deficiencies of essential vitamins and minerals.
7 most important vitamins for eye health
Seven most important vitamins for eye health include:
- Vitamin A (retinol):
- It has antioxidant characteristics that help slow or reverse oxidative damage to the DNA and cells, which plays a critical role in many age-related conditions.
- Several studies report that supplementing the diet with vitamin A may reduce the risk of cataracts and age-related macular degeneration (AMD), leading to vision loss.
- Extra vitamin A in the form of supplements is not advised because it can damage the liver cells.
- It helps maintain a clear cornea (the covering of the eye) and produces pigments needed to see the full spectrum of light.
- Vitamin A is a component of rhodopsin, a protein in the eyes that allows seeing in low light conditions (low-light vision).
- The deficiency of vitamin A can cause xerophthalmia, a condition that damages the corneas and is a leading cause of preventable blindness.
- Vitamin A can be included in the diet through foods such as:
- Leafy green vegetables such as spinach
- Orange foods such as carrots, sweet potatoes, and cantaloupes
- Vitamin C:
- Similar to vitamin A, vitamin C is an antioxidant that helps reduce the risk of age-related eye disease and dry eye and protects from harmful free radicals.
- Vitamin C is essential to make collagen, a protein that provides structure to the eyes, particularly in the cornea and sclera.
- You can get vitamin C from the following:
- Red and green peppers
- Vitamin E:
- It is a potent antioxidant that can help lower the risk of age-related eye damage, cataracts, and dry eye, especially when taken along with vitamins C, and beta-carotene (which is converted to vitamin A in the body), zinc, and copper.
- It helps protect the eye cells from damage by harmful free radicals (unstable molecules).
- Some vitamin-E-rich options include:
- Enriched cooking oils
- Leafy green vegetables
- Germinated pulses
- Vitamins B6, B9, and B12:
- This combination of vitamins can lower the levels of homocysteine, a protein that is associated with inflammation and an increased risk of AMD.
- It helps prevent AMD and dry eyes.
- Rich sources of vitamins B6, B9, and B12 include:
- Leafy greens
- Sunflower seeds
- Vitamin B2 (riboflavin):
- Vitamin B2 is an antioxidant that has the potential to reduce oxidative stress in the body, including the eyes.
- Diets rich in riboflavin have been associated with a reduced risk of cataracts and damage to the lens of the eye.
- You can get the recommended amount (1.1 to 1.3 mg/day) of riboflavin from the following:
- Fortified cereals
- Vitamin B3 (niacin):
- Vitamin B1 (thiamine):
- Vitamin B1 plays a role in reducing the risk of cataracts and acts as a potential treatment for the early stages of diabetic retinopathy.
- Food sources of thiamine include:
- Whole grains
- Fruits such as bananas and oranges
- Fortified foods such as breakfast cereals, bread, and pasta
Recommended daily intake of vitamins chart
|Vitamin||Recommended daily dose|
|Vitamins B6, B9, and B12||
Latest Eyesight News
Daily Health News
Health Solutions From Our Sponsors
Zawn Villines 5 Vitamins For Your Eye Health WebMD: https://www.webmd.com/connect-to-care/lasik/vitamins-for-your-eye-health
Helen Korneffel Can Supplements Improve Eye Health and Vision? Michigan Health: https://healthblog.uofmhealth.org/wellness-prevention/can-supplements-improve-eye-health-and-vision
Whitney Seltman Supplements for Vision and Healthy Eyes WebMD: https://www.webmd.com/eye-health/vision-supplements
Top What Is the Best Vitamin to Take for Your Eyes Related Articles
Are Lazy Eyes Genetic?From a child’s birth until their 18th birthday, the brain and eyes form crucial connections. Genetics can play a role in causing lazy eyes. In case of a family history of amblyopia (lazy eye), it is better to consult an eye doctor at two years of age. Lazy eyes mainly occur in children and should be treated early.
Can You Tell If a Woman Is Pregnant by Her Eyes?While you cannot diagnose a pregnancy by merely looking at a woman’s eyes, pregnancy does cause changes in the body that can affect the eyes.
Quiz: Do You know Facts About Eyes?How many times a day do we blink? Take this quiz to learn all kinds of cool facts about your eyes!
Itchy Eyes? Top 13 Ways to Tame Eye AllergiesDo you need eye drops? Eye allergies, or allergic conjunctivitis, cause itchy eyes and other allergic symptoms. Avoiding allergens and using medicated eye drops can help. Learn about eye allergy triggers like mold and pollen, and eye allergy relief like shots and eye drops.
Eye Health: Foods, Vitamins and Nutrients to Improve EyesightEye Health: Foods, Vitamins and Nutrients to Improve Eyesight
Watery EyesAlways tearing up? Everyday things can make your eyes water, but so can some medical conditions.
Eye Health: Worst Foods for Your EyesWhat you eat can play a major role in the health of your eyes. Find out which foods to cut down on and some that will help keep your outlook healthy.
Eye Conditions QuizWhat do you know about your eyes? Take this quick quiz to learn about a range of eye diseases and conditions.
How Can I Fix My Eyesight Naturally?Several supplements, foods, exercises, and other lifestyle habits have been touted to promote eye health and even “cure” vision problems. However, if you have any vision problems, it is better to consult your doctor along with following healthy habits for good eyesight.
How COVID-19 Affects the EyesRecent studies have found that COVID-19 can affect multiple organs, including the eyes. Learn more about potential eye problems associated with COVID-19.
LASEK Laser Eye SurgeryLASEK is a type of laser surgery that is used to correct astigmatism, nearsightedness, and farsightedness. The procedure involves cutting the outer layer of the cornea with a fine blade to correct vision. Potential side effects include dry eyes, cloudy vision, reduced vision, and the sensation of having a foreign object in the eye.
LASIK Eye SurgeryLASIK (laser in situ keratomileusis) eye surgery is a procedure in which a laser is used beneath the corneal flap to reshape the cornea. This process is used to treat refractive errors, improve vision, and eliminate or reduce the need for contact lenses or glasses. LASIK eye surgery comes in three main types: conventional LASIK, wavefront-optimized LASIK, and wavefront-guided LASIK.
Strabismus (Crossed Eyes) PictureStrabismus, also known as crossed eyes, is a condition in which the eyes don't look toward an object together. See a picture of Strabismus and learn more about the health topic.
What Are the Best Eye Drops for Severe Dry Eyes?Managing dry eyes usually starts with artificial tears. Learn about effective eye drop ingredients and how they work to relieve symptoms.
What Are the Causes of a Headache Behind the Eyes?A headache behind the eyes is an uncomfortable sensation that is felt around or on the back of the eye, which may or may not be a throbbing ache. Causes of headaches behind the eyes include tension headaches, migraines, cluster headaches, sinus headaches, occipital neuralgia, brain aneurysm, Grave's disease, scleritis, dry eyes, vision problems, eye strain and poor posture.
What Is the Safest Eye Correction Surgery?Laser vision correction (LVC) is considered the safest eye correction surgery to permanently improve the vision of patients with myopia, hyperopia, and astigmatism.
Why Are My Eyes Twitching?Eye twitching, or blepharospasm, is a condition in which you cannot keep your eyes open for a long time due to spasms. The main causes of eye twitch include fatigue, stress, smoking, caffeine, medication side effects, light sensitivity, lack of sleep, foreign particles in the eye, and corneal irritation.