9 most important vitamins for eyes

The eyes are the window to the soul, the most important of the five senses. Eyes are also complex organs, needing many different vitamins and nutrients to function properly.

Common eye conditions such as diabetic retinopathy, age-related macular degeneration (AMD), glaucoma, and cataracts, can all affect vision.

There are many different factors that cause these diseases, nutrition can be one of them.

Here are nine key vitamins and nutrients that help maintain eye health. Let’s find out with AN Care Pharma!

1. Vitamin A

Vitamin A plays an important role in vision by maintaining the transparent cornea. This vitamin is also a component of rhodopsin, a protein in the eye that helps us see in low light.

Vitamin A deficiency is rare in the developed world, but if left untreated, it can lead to a serious condition called dry eye (xerophthalmia). Xerophthalmia is a progressive eye disease that begins with night blindness. If vitamin A deficiency continues, tear ducts and eyes can dry out. Eventually, the cornea softens, leading to irreversible blindness.

Vitamin A also helps protect against other eye diseases. Some studies suggest that a diet rich in vitamin A may help reduce the risk of cataracts and AMD.

Foods rich in vitamin A are recommended such as: Sweet potatoes, green leafy vegetables, pumpkin and bell peppers.

In short: Severe vitamin A deficiency can lead to dry eyes, a serious condition that leads to blindness. In some studies, high vitamin A intake has been associated with a reduced risk of cataracts and AMD.

2. Vitamin E

Many eye conditions are thought to be related to hyperoxidation, which is an imbalance between antioxidants and free radicals in the body.

Vitamin E is a powerful antioxidant that helps protect cells – including eye cells – from damage by free radicals, which are harmful, unstable molecules.

A 7-year study in 3,640 people with AMD found that taking 400IU (international units) of vitamin E and certain other nutrients as a daily supplement (age-related eye disease study) – AREDS) reduces the risk of progression to more severe stages by 25.

In addition, some studies suggest that a diet rich in vitamin E may help prevent age-related cataracts. Some studies have shown no link between vitamin E and this condition.

To maintain healthy eyes, experts recommend a diet full of vitamin E. Some foods rich in vitamin E include nuts, oils, salmon, avocados, and green leafy vegetables.

In short: Vitamin E, an antioxidant, may help protect eyes against damaging free radicals. It is used in daily supplements as a potential treatment for AMD, and adequate dietary intake may be associated with a reduced risk of cataracts.

3. Vitamin C

Like vitamin E, vitamin C is a powerful antioxidant that can protect the eyes from damaging free radicals.

Vitamin C and certain other nutrients may be beneficial for people with AMD. In addition, vitamin C is needed to make collagen, a protein that provides structure to the eyes, especially in the cornea and sclera.

Some observational studies suggest that vitamin C may help reduce your risk of cataracts, a condition that causes your eyes to become cloudy and impairs vision.

For example, one observational study found that the risk of developing cataracts was reduced by 75% when daily vitamin C intake was above 490 mg, compared with 125 mg or less.

Another study found that regular vitamin C supplements can reduce the risk of cataracts by 45%.

Citrus and tropical fruits, bell peppers, broccoli and kale that contain particularly high amounts of vitamin C are great options to increase your daily vitamin C intake.

In short: Vitamin C forms collagen, a protein that provides structure to the eyes. Observational studies suggest that this vitamin may protect against cataracts and help prevent the progression of AMD.

4. Vitamin B6, B9 và B12

Researchers have also studied several B vitamins for their impact on eye health, specifically vitamins B6, B9, and B12.

This combination of vitamins can lower levels of homocysteine, a protein in the body that may be associated with inflammation and an increased risk of developing AMD.

Another study in women demonstrated a 34% reduction in the risk of developing AMD when taking 1,000mcg of vitamin B12 along with vitamins B6 and B9.

However, more research is needed to confirm the benefits of these supplements. Also, it’s unclear whether increasing intake of foods rich in B vitamins would have the same effect.

In short: The combination of vitamins B6, B9, and B12 may help reduce the risk of developing AMD by reducing homocysteine levels.

(To be continued)

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