9 most important vitamins for eyes (part 2)

The 9 most important vitamins for eyes include: Vitamin A, Vitamin E, Vitamin C, vitamins B6+B9+B12, Riboflavin, Niacin, Lutein and Zeaxanthin, Omega-3 Fatty Acids, Thiamine.

In part 1, AN Care Pharma introduced 4 important and good vitamins for eyes. Find out more nutrients with us in the article below!

5. Riboflavin

Another B vitamin that has been studied in relation to eye health is riboflavin (vitamin B2). As an antioxidant, riboflavin has the ability to reduce oxidative stress in the body, including the eyes.

In particular, scientists are studying riboflavin’s ability to prevent cataracts, as prolonged riboflavin deficiency can lead to this condition. Interestingly, many people with cataracts are also deficient in this antioxidant.

One study found that the risk of developing cataracts was reduced by 31–51% when participants’ diets included 1.6–2.2 mg of riboflavin per day, compared with 0.08 mg per day.

Health authorities recommend consuming 1.1–1.3 mg of riboflavin per day. There are many foods that are high in riboflavin: examples include oats, milk, yogurt, beef, and cereals.

In short: Riboflavin is an antioxidant, which may protect against eye-damaging free radicals. Diets rich in riboflavin are associated with a reduced risk of developing cataracts.

6. Niacin

The main function of niacin (vitamin B3) in the body is to help convert food into energy. It can also act as an antioxidant.

Recently, studies have suggested that niacin may play a role in preventing glaucoma, a condition in which the optic nerve of the eye is damaged.

For example, an observational study of the nutrient consumption of Korean adults and their glaucoma risk found an association between low dietary niacin intake and this status.

Additionally, one animal study found that high-dose niacin supplements were effective in preventing glaucoma.

Overall, more research is needed on the potential link between niacin and glaucoma.

On the other hand, niacin supplements should be taken with caution. When consumed in large amounts of 1.5–5 grams per day, niacin can cause eye side effects, including blurred vision, macular damage, and keratitis.

However, there is no evidence that consuming foods rich in niacin naturally has any adverse effects. Some food sources of niacin include beef, poultry, fish, mushrooms, peanuts, and legumes.

In short: Studies show that niacin can prevent the development of glaucoma, but supplements should be used with caution.

7. Lutein và Zeaxanthin

Lutein and zeaxanthin are part of the carotene family, a group of beneficial compounds synthesized by plants.

Both of these carotenoids can be found in the macula and retina of the eye, where they help filter out potentially harmful blue light, protecting the eye from damage.

Some research suggests that these plant compounds may prevent cataracts and prevent or slow the progression of AMD.

One randomized and controlled study found the potential benefits of lutein for people with cataracts. Over two years, people who took a supplement containing 15 mg of lutein three times per week had improved vision.

Recommended daily intakes and safe supplement dosages have not been established for these compounds. However, up to 20 mg of lutein daily for 2 years have been used in studies without adverse effects.

Cooked spinach, kale, and broccoli are especially high in these carotenoids.

In short: Lutein and zeaxanthin are beneficial compounds that may help prevent AMD and cataracts. A diet rich in fruits and vegetables can provide many of these nutrients.

8. Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat. The cell membranes of the retina contain high levels of docosahexaenoic acid (DHA), a special type of omega-3.

Besides helping to form the cells of the eye, omega-3 fats have anti-inflammatory properties, which may play a role in preventing diabetic retinopathy.

A review of 31 studies found that diets high in fish oil — such as the traditional Mediterranean diet — may protect against diabetic retinopathy.

Omega-3 fats may also benefit people with dry eye disease by helping them produce more tears. With this condition, the lack of tears causes dry skin, discomfort, and sometimes blurred vision.

Increase omega-3 fatty acids in the diet with rich sources such as fish, flaxseeds, chia seeds, soybeans and nuts or in cooking oils such as canola and olive oil.

In short: Omega-3 fatty acids have anti-inflammatory properties and may help prevent diabetic retinopathy when included in the diet. These fats may also aid people with dry eye disease.

9. Thiamine

Thiamine, or vitamin B1, plays an important role in the proper function of cells and converting food into energy.

It may be effective in reducing the risk of cataracts.

An observational study of 2,900 people in Australia found that a diet high in thiamine reduced the risk of developing cataracts by 40%. This study also shows that protein, vitamin A, niacin, and riboflavin may protect against cataracts.

Furthermore, thiamine has been suggested as a potential treatment for the early stages of diabetic retinopathy.

One clinical study found that 100 mg of thiamine taken three times daily reduced urine albumin, a marker of diabetic retinopathy in type 2 diabetes.

Food sources of thiamine include whole grains, meat, and fish. In addition, thiamine is often added to foods such as breakfast cereals, breads, and pastas.

In short: Diets rich in thiamine are associated with a reduced risk of developing cataracts. Supplements have also been suggested as a way to treat diabetic retinopathy.

CONCLUSION

Research shows that certain vitamins and nutrients can help prevent or slow the progression of several different eye diseases.

A nutrient-dense diet rich in fruits, vegetables, whole grains, protein, and healthy fats will provide the nutrients for optimal eye health.

However, supplements can be helpful if you suspect you are lacking any of these vitamins in your diet.

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