Best 5 Vitamins For Eyes Health

 

These are 5 most important vitamins for eye health

Your eyes are intricate organs that require a wide range of vitamins and nutrients in order to function properly.

Diabetic retinopathy, age-related macular degeneration, glaucoma, and cataracts are among disorders that can affect your eyes.
Though a multitude of factors contribute to the development of various diseases, diet appears to play a role in at least some of them.
Here are 9 essential vitamins and nutrients for eye health.

Vitamin A 

maintains a clear cornea, which is the outer covering of your eye, which is critical for vision.

This vitamin can also be present in rhodopsin, a protein in your eyes that helps you to see in low light.

Vitamin A deficiency is uncommon in affluent countries, but it can progress to a dangerous illness known as xerophthalmia if left untreated.

Xerophthalmia is a degenerative eye condition that starts with night blindness and progresses to day blindness. If you don't get enough vitamin A, your tear ducts and eyes will dry out. Your cornea weakens with time, culminating in irreversible blindness.

Vitamin A may also aid in the prevention of various eye diseases. According to some research, vitamin A-rich diets are linked to a lower risk of cataracts and age-related macular degeneration (AMD)

Vitamin A-rich meals are preferred over supplements for overall eye health. Sweet potatoes, lush green vegetables, pumpkins, and bell peppers are also good sources.

Vitamin E

Many eye diseases are thought to be linked to oxidative stress, which occurs when your body's antioxidants and free radicals are out of balance.

Vitamin E is a powerful antioxidant that helps protect your cells, especially your eye cells, from free radical damage. Free radicals are dangerous, unstable molecules that can damage your cells.

A seven-year trial of 3,640 persons with AMD found that taking 400 IU of vitamin E and several other nutrients daily in a supplement called AREDS lowered the chance of advanced stages by 25%.

Furthermore, some research suggests that eating a vitamin E-rich diet can help prevent age-related cataracts. More study is needed, though, because some studies reveal no link between vitamin E and this illness.

Nonetheless, to maintain optimum eye health, a diet rich in vitamin E is suggested. Nuts, seeds, and cooking oils are all good sources of vitamin E. Salmon, avocado, and leafy green veggies are all healthy choices.

Vitamin C

Vitamin C, like vitamin E, is an antioxidant that may protect your eyes from free radical damage.

The supplement AREDS contains vitamin C and numerous other nutrients that may help people with AMD. According to one study, AREDS may lessen the chance of this illness advancing by 25% when taken daily.

Vitamin C is also essential for the production of collagen, a protein that gives your eye its structure, notably in the cornea and sclera.

Several observational studies suggest that vitamin C may reduce your risk of developing cataracts, a condition in which your eye becomes hazy and hinders your vision.

One observational study found that when daily vitamin C intake was over 490 mg, compared to 125 mg or less, the chance of developing cataracts was reduced by 75%.

Another study discovered that taking vitamin C pills on a regular basis can lower the incidence of cataracts by 45 percent.

Citrus and tropical fruits, bell peppers, broccoli, and kale are all strong in vitamin C, making them excellent choices for supplementing your daily dose.

Riboflavin

Riboflavin is another B vitamin that has been researched in relation to eye health (vitamin B2). Riboflavin has the ability to minimize oxidative stress in your body, especially your eyes, as an antioxidant.

Scientists are particularly interested in riboflavin's ability to prevent cataracts, as riboflavin shortage can lead to this disorder. Surprisingly, many people who have cataracts are also low in this antioxidant.

When participants' diets comprised 1.6–2.2 compared to mg of riboflavin per day. 08 mg per day, they had a 31–51 percent lower risk of cataract formation.

Riboflavin should be consumed in doses of 1.1–1.3 mg per day, according to health experts. Many foods are high in riboflavin, therefore getting this quantity is usually simple. Oats, milk, yogurt, meat, and fortified cereals are among examples.

Niacin

Niacin (vitamin B3) is a B vitamin that aids in the conversion of food into energy. It also has anti-oxidant properties.

Recent research has revealed that niacin may help prevent glaucoma, a disorder in which the optic nerve of the eye becomes injured.

An observational study on the nutritional consumption of Korean people and their risk of glaucoma discovered a link between low dietary niacin intake and glaucoma.

Furthermore, high doses of niacin supplements were useful in preventing glaucoma in an animal trial.

More investigation into the possible link between niacin and glaucoma is required in general.

Supplements should only be taken with extreme caution. Niacin can cause impaired vision, retinal degeneration, and corneal inflammation when ingested in high doses of 1.5–5 grams per day.

Thiamin

version of food into energy.

It may be effective in lowering the risk of cataracts.

An observational study of 2,900 people in Australia found that eating a high-thiamine diet lowers the risk of cataracts by 40%. Protein, vitamin A, niacin, and riboflavin may also protect against cataracts, according to one study.

Furthermore, thiamine has been suggested as a possible therapy for DR in its early phases.

A clinical trial discovered that taking 100 mg of thiamine three times a day lowered the amount of albumin in urine, which is a sign of DR in type 2 diabetes.

Whole grains, pork, and fish are all good sources of thiamine. Thiamine is also commonly added to meals such as morning cereals, bread, and pasta.