What Is the Best Vitamin to Take for Your Eyes?

Seven most important vitamins for eye health include:

1. 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 
     • Eggs
     • Pumpkins
     • Orange foods such as carrots, sweet potatoes, and cantaloupes
2. 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:
     • Oranges
     • Kiwis
     • Grapefruit
     • Strawberries
     • Blackcurrants 
     • Tomatoes 
     • Red and green peppers
     • Broccoli
     • Kale
3. 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:
     • Nuts
     • Seeds
     • Enriched cooking oils
     • Salmon
     • Avocado
     • Leafy green vegetables
     • Germinated pulses
4. 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:
     • Salmon
     • Leafy greens
     • Sunflower seeds
     • Yogurt
     • Trout
     • Chicken
     • Turkey
     • Legumes
     • Oysters 
     • Eggs
     • Liver 
     • Avocado
     • Banana
5. 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:
     • Oats
     • Milk
     • Yogurt
     • Beef 
     • Fortified cereals
6. Vitamin B3 (niacin):
   • Vitamin B3 acts as an antioxidant and helps convert food into energy.
   • Recent studies have reported that niacin may play a role in the prevention of glaucoma and prevents further damage to the optic nerve.
   • Consume foods naturally high in niacin such as:
     • Beef
     • Poultry
     • Fish
     • Mushrooms
     • Peanuts 
     • Legumes
7. 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
     • Meat 
     • Peas
     • Fish
     • Cauliflower
     • Fruits such as bananas and oranges
     • Fortified foods such as breakfast cereals, bread, and pasta