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Vision is one of the most important senses and without that, none of us can function properly. Therefore, it is essential that we take proper care of our eyes but do you know what you eat reflects a lot on your eye health too? Various supplements and vitamins are said to improve vision.
As we all know vision problems are quite common these days and this is due to excessive screen time, age-related infections and glaucoma. There are certain vitamins and foods that you can add to your diet to maintain your eye health. And, to help you find these, we have put together this blog. Let’s not keep you waiting any longer—here are the details.
Here are some vitamins that you can include in your everyday lifestyle to keep your eyes in good and better condition.
It is essential for the retina that reflects light and regulates image formation in the brain. The cornea remains safe from external exposure and hence the vision remains accurate and clear. It also helps with lubricating your eye areas for better movement. Vitamin A deficiency can also cause some eye problems like night blindness and dry-eyes syndrome. Some sources of Vitamin A are carrots, sweet potato, red pepper, spinach, chicken liver, whole milk and beef liver.
Vitamin C is another powerful antioxidant for the eyes found mostly in citrus vegetables and fruits. It helps against oxidative damage. Oxidative damage is a severe problem that often leads to cataracts. The best foods with vitamin C are grapefruit, lemon, orange, kiwi, papaya and strawberry. Veggies with Vitamin C are cauliflower, broccoli, red chilli pepper and Brussels sprouts.
Vitamin E is another antioxidant that protects the eye from oxidative stress and helps in promoting overall eye health. It also helps in reducing the risk of age-related macular degeneration and cataracts. Some effective sources of Vitamin E are peanuts, hazelnuts, almonds and vegetable oils like corn, soybean oil, wheat germ and sunflower. Other food involves peanut butter, beet, spinach, red bell pepper, asparagus, avocado and mango.
8 types of vitamin B are related to the betterment of our body and eyes. The most important components of Vitamin B are Folate (Folic Acid) Vitamin B9, Vitamin B6 and Vitamin B12. The sources of vitamin B are Tuna, beef liver, salmon, chickpeas, and poultry. Bananas, leafy greens, oranges, papayas, beans, peanuts, fresh fruits, whole grain, eggs and other seafood.
Lutein and zeaxanthin are some of the best sources to maintain eye health as they have potent antioxidants that protect the eyes from harmful high-energy lights. They also help in reducing cataracts. They act as a natural defence from oxidative stress and offer long-term vision health.
The best natural food items to increase lutein and zeaxanthin are leafy vegetables like spinach, beans, or other green or yellow-pigmented food items. Food items like carrots, kale, broccoli, and sweet potatoes seem to be on the list too. Also, non-vegetarian food sources that help in the increase of lutein and zeaxanthin are egg yolks.
We have discussed above all the best vitamins that help maintain eye health. If you experience any sort of blurry vision, we would suggest taking an eye test at your nearest optician. We offer free comprehensive eye tests for everyone across our stores in Manchester. Irrespective of your vision problems, a balanced diet filled with vitamins and minerals is required for good health in the long run. You should try to incorporate some food sources mentioned here and get all the required vitamins and nutrients your eyes need.
Vimont, C. (2020). 36 Fabulous Foods to Boost Eye Health. [online] American Academy of Ophthalmology.
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