The Best Vitamins for Your Eyes
A diet with considerable nutritional deficiencies, other than being harmful to the body in general terms, will also have very negative effects on eye health. The lack of certain vitamins and nutrients in the diet can increase the risk of eye diseases such as cataracts, macular degeneration, vision loss and visual fatigue, among others. Read this OneHowTo article to find out which are the best vitamins for your eyes and include these foods in your daily diet to keep your eyes healthy and prevent the onset of vision problems.
Without doubt, among the best vitamins for your eyes we find vitamin A. This nutrient is very beneficial due to its antioxidant capacity, which helps protect the body against the action of free radicals responsible for cell ageing, and creating photo-receptors in the retina that enable eyes to stay healthy and in perfect condition.
In addition, it has been noted that the lack of this vitamin or its deficiency can lead to conditions of dry eyes, swollen eyelids, reduced vision and corneal ulcers. It is also a perfect ally to prevent macular degeneration and cataracts.
You can find large amounts of vitamin A in foods such as carrots, pumpkin, green leafy vegetables, liver, apricot, mango, melon, tomato, etc.
Vitamin B2 or riboflavin is one of the nutrients that should be present in a diet that intends to maintain a healthy vision and prevent its damage or eye conditions. In particular it is excellent to keep moisture on the surface of the eye, favor the position of the cornea and protect the eye from degenerative diseases such as cataracts. Deficiencies in B type vitamins may contribute to an increased sensitivity to light and eye inflammation.
This vitamin can be found in foods such as dairy, vegetables, beef, pork or lamb, wheat germ, whole grains, yeast and fruits like avocado.
Vitamin C is one of the best antioxidants that we can offer our body, perfect for our health and to keep us protected against cellular ageing and diseases. In the case of our vision, it is needed to provide the nutrients our eyes needs to stay healthy and prevent macular degeneration. For this reason, it has been confirmed that vitamin C helps reduce the risk of cataracts.
Vitamin C is present in foods such as citrus fruits (orange, lemon, tangerine, grapefruit), kiwi, strawberries, green leafy vegetables, tomatoes, peppers, etc.
In addition to vitamin C, another important antioxidant that is essential to protect eye health is vitamin E. Its ability to provide cells with protection against oxidative stress makes it perfect to prevent eye diseases such as cataracts and macular degeneration. Not only this, they also promote the health of the eye muscles and help to prevent problems of distorted and blurry vision.
The best food sources of vitamin E are vegetable oils, green leafy vegetables, nuts, egg yolk, liver, fruit such as kiwi, avocado, mango, plum and coconut and cereal sources such as wheat, oats, rice and rye.
In addition to these vitamins for your eyes, there is a nutrient called Lutein that is also essential to have healthy eye sight. Lutein belongs to the carotenoids group and has great antioxidant power that prevents and combats eye ageing and vision problems linked to older age, such as cataracts and macular degeneration.
Lutein can obtained by consuming foods such as cabbage, spinach, broccoli, lettuce and egg yolk.
Minerals and nutrients such as zinc, selenium and omega 3 should also be in your diet as all of these are essential to the performance of visual functions.
More recommendations for healthy vision
If you want to protect your eyes and have good eyesight it is not enough to pay attention to your daily diet, it is important that you consider the following recommendations:
- Keep your blood pressure controlled to prevent significant damage to the blood vessels of the retina.
- Drink plenty of water during the day.
- Protect eyes from UV rays by using sunglasses.
- Reduce daily eye stress by sleeping long enough (7 to 8 hours), rest your eyes every 20 minutes if in front of a screen, use dim lights for reading, watching TV, etc.
- Perform eye exercises to prevent eye strain. Discover the best options in our article how to improve eyesight naturally.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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