Just like the rest of our body our eyes are important organs that need vitamins to function appropriately and help protect from eye disorders. The function of vitamins is numerous and the benefits are evident for healthy eyes.
Here is our list of essential vitamins to consume for healthy eyes:
1. Vitamin A
Vitamin A plays a vital role in protecting the cornea, the outer surface of the eye and is also important for night vision. Vitamin A helps to keep your eye lubricated. A lack of vitamin A may lead to dry eyes and difficulty seeing things in dark and dim light.
2. Vitamin E
Vitamin E is an antioxidant that protects the cells in your eyes from damage against free radicals. Numerous studies have shown that vitamin E is beneficial in reducing macular degeneration and cataracts.
3. Vitamin C
Vitamin C is another powerful antioxidant that protects the eye from the harmful effects of free radicals. Vitamin C helps maintain the connective tissue in the eyes. Vitamin C aids in reducing the progression of age related macular degeneration and cataracts.
4. Vitamin B Complex
a) Vitamin B6, B9 and B12 helps to lower your homocysteine levels in your blood, homocysteine has been associated with inflammatory responses affecting the retina. These vitamins help reduce the risk of developing age related macular degeneration.
b) Vitamin B2 is another anti oxidant that helps to fight against free radicals. Research suggest that vitamin B2 play a role in reducing the risk of developing cataracts.
c) Vitamin B1 is important for healthy eyes. Studies have shown that vitamin B1 taken with other vitamins may reduce the risk of cataracts, this is due to influencing muscle and nerve signalling. Other studies show that it may be effective in treating uveitis an in inflammation within the eye.
5. Lutein and Zeaxanthin
lutein and zeaxanthin are carotenoids which are plant based compounds. These carotenoids are found in the eye which protect against blue light reaching the retina which helps to reduce oxidative damage and may help to reduce age related macular degeneration.
6. Omega 3 Fatty acids
Omega 3 fatty acids are a type of polyunsaturated fat that are found in the cell membranes of your retina. They aid in the formation of cells in the eye. They have anti inflammatory properties that may help to prevent diabetic retinopathy. Studies have shown that these fatty acids may help in preventing dry eye syndrome.
Vitamins can be ingested through supplements or diet and they are essential to maintain healthy eyes as well as the rest of the body.
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