Vitamins for Eyes: Are you getting enough of them?
Do you care for your eyes? Do you think Vitamin A is the only vitamin that improves the eyesight? Well, vitamin A is one of the important nutrition for good eyesight, but apart from that, there are even other vitamins which should be taken for better vision.
All of us wish to have a clear vision, but how many of us think of consuming food products that improve our eyesight? Most of us try to eat the low-calorie foods that help us become slim and get into shape, but none of us concentrate on having vitamins for our eyes. Along with overall health, our vision is important as well. So let’s find out about the vitamins which help improve our eyesight.
Important vitamins for good Eyesight:
Good vision and healthy eyes start from what we eat. Some vitamins can help delay/ prevent eye problems. Here is a list of vitamins that aid good vision and what they contribute to improve our eyesight:
- Vitamin A: Vitamin A is considered as the vital nutrient for healthy vision. It improves the weak eyesight by contributing the formation of rhodopsin. Rhodopsin is a purple pigment that helps us to see in the low light situations. If the formation of rhodopsin is not enough, we can’t see well at night.
Along with this, vitamin A keeps the cornea moistened. Sweet potatoes, pumpkin, spinach, carrots, cantaloupe are some of the foods that are rich in vitamin A.
- Vitamin C: Vitamin C is well known to fight cold but it also protects our vision by fighting free radicals and helps absorb more minerals and nutrients. It helps repair the damaged tissue and reduces the inflammatory responses.
Oranges, grapefruit, cantaloupe, strawberries, and papaya are some of the foods rich in vitamin C.
- Vitamin E: In order to protect the eyes from inflammation and to keep tissues strong, Vitamins A, C & E work together. They decrease the risk of cataracts & muscular degeneration, usually seen as a process of aging.
Vitamin E can be found mostly in nuts like almonds, peanuts, apricots, sunflower seeds and wheat germ oil.
- Lutein: Lutein is an important vitamin for eye health and is often called as the “eye vitamin”. This anti-inflammatory vitamin protects our vision by increasing the density of macula, the functional centre of the retina. Lutein is a unique antioxidant that safeguards our eyes. It is mostly found in green leafy vegetables, broccoli, egg yolks, citrus fruits and orange coloured vegetables.
- Zinc: Zinc, in combination with other vitamins, protects the retina and lowers the risk of macular degeneration. It is one of the most important nutrients that help for nutrient absorption and eliminate waste properly.
Zinc benefits the tissues of eyes and promotes cell division and cell growth which aids healthy circulation and prevents inflammatory reactions.
Fish, poultry, red meat and nuts are rich sources of zinc.
- Omega – 3 Fatty Acids: Omega – 3 fatty acids have amazing benefits for many different health conditions. They stabilise the blood sugar levels, which lower the inflammatory response and lower the risk of eye damage caused by diabetes. In addition, they improve circulation and prevent cells from mutation.
People, who consume a lot of processed foods and hydrogenated vegetable oils, are usually deficient of omega – 3 fatty acids.
Flaxseeds, walnuts, salmon, tofu, shrimp and cauliflower are some of the food sources rich in omega – 3 fatty acids.