7 Essential Vitamins for Optimal Eye Health

Keeping our eyes healthy is pivotal to prolong the quality of life. With so many degenerative conditions, it is imperative that we eat foods that aid in the maintaining of good eye health. Having good eye health will help fight off ailments such as diabetic retinopathy, cataracts, aging (macular degeneration) and glaucoma.

The human eye is one of the most vulnerable organs in the human body with complex needs. Therefore we have to take care of our nutritional intake. We should consume at least four of these vitamins per day, to assure good eye health. Although there are many more obscure maladies that associate with eye degeneration, you can improve the more common issues by knowing the right foods and supplementation.

Top 7 Vital Vitamins for Eye Health

Here is a list of the most readily available vitamins for good eye health and preservation.

1. Vitamin E

Vitamin E is known as a powerful antioxidant for cellular protection, including that of your eyes. It protects our eyes from harmful free radicals and the damage caused by oxidative stress causing many eye conditions these days.

Studies have shown that taking 400 IU of Vitamin E per day helped in reducing damage caused by many of these conditions. Conditions like AMD (Age-related Macular Degeneration). Of course, there are other factors causing eye damage on a molecular level, but as far as oxidative stress is concerned, a good dose of Vitamin E is already one step in the right direction.

Sources of Vitamin E include nuts and seeds, salmon, avocado, and leafy green vegetables.

2. Vitamins B6, B9, and B12

These B-vitamins have proven in previous studies to be effective in combating various eye diseases, such as AMD and cataracts, although the latter has not been conclusive as yet. According to research, it is the combination of these three vitamins that make them a potent aid in preventing eye degeneration. Homocysteine is a protein present in the body which has been associated with inflammation. When combining vitamins B6, B9, and B12, it had demonstrated that taking approximately 1000 mcg combined from these three vitamins lowers the risk of AMD.

More research is still needed to confirm the benefits of taking more of the other B-vitamins would improve the potency of these three combined. In addition to the regular foods containing B-vitamins, lovers of liver and salmon, especially will be happy to hear of the rich B-vitamin content in these meats.

3. Riboflavin

Lovers of dairy and oatmeal will be delighted to know that foods like yogurt, oats, fortified cereals, and milk contain rich sources of Riboflavin (Vitamin B2).

Scientists have established that particularly cataracts are caused primarily by a riboflavin deficiency. Which means adding these dairy gems to your diet might be a great help in fighting cataracts, in particular.

Health professionals recommend 1.3mg of riboflavin per day, which you can achieve through most dairy products.

4. Niacin

Niacin (Vitamin B3) aids in energy conversion and serves as an antioxidant; however, it is reputed to be exceptionally proficient in preventing glaucoma, the condition in which the optic nerve becomes damaged. Studies in Korea have shown a direct correlation between glaucoma and a diet low in niacin, but scientists are still doing more research on the subject.

A word of warning, though. Niacin supplementation should not be overdone as it could damage the liver. Keep to the amount prescribed by your doctor and keep from exceeding the dose he or she prescribes.

Foods rich in niacin include meat, like fish, poultry, legumes, and beef. Even mushrooms and peanuts have a healthy amount of niacin.

5. Omega-3 Fatty Acids

Cell membranes of the retina contain high amounts of DHA, a type of Omega 3. It is a type of polyunsaturated fat, which is a known anti-inflammation substance which helps fight conditions such as diabetic retinopathy (DR). Besides, Omega-3 fats also benefit people who suffer from dry eye disease. Dry eye disease is a condition in which an individual suffering from a lack of tears. This deficiency can cause blurry vision and eye dryness.

Sources of Omega-3 consists of soy, fish, nuts and select seeds. Olive oils are also known for its Omega-3 content.

6. Thiamine

Because of its role in cell function, Thiamine (Vitamin B1) has been known to help fight the development of cataracts. Studies have shown that a diet high in thiamine could reduce the onset of cataracts by almost 50%. This decline is especially true in conjunction with Vitamin A and riboflavin.

A deficiency in this vitamin has some severe repercussions, such as vision loss and the swelling of the optic nerve, which could be debilitating in the long run. Its role in glucose metabolism is vital. Therefore it is advised that diabetic patients make sure that they get an optimal amount of thiamine in their daily diet.

Whole grains and fish are the main foods containing adequate amounts of thiamine.

7. Vitamin C

As we all know, Vitamin C is a potent antioxidant, just like Vitamin E. With its role in producing collagen, it promotes health the cellular structure of the sclera and cornea of the eye, especially and combats damage by free radicals. As we know, these free radicals advance conditions like Age-related Macular Degeneration (AMD).

Along with its antioxidant properties, Vitamin C fights the development of cataracts, which causes impaired vision. The ideal dosage of daily intake was approximately 500mg, as opposed to the usual 125mg.

Vitamin C is one of the most encompassing vitamins in proper nutrition and covers a vast array of healthy options. Foods like broccoli, strawberries, and tropical fruits make great sources of Vitamin C.

Good Eye Health Requires Proper Vitamins

There are a myriad of nutrients that help combat not only eye diseases but also offer preventative measures to make sure that your eyes stay healthy for as long as possible without the necessities of medical procedures or prescribed drugs. Additional intake of nutrients such as lutein and zeaxanthin, for instance, can also combat the development of cataracts and AMD. A healthy diet rich in leafy greens, iron-rich fatty fish, and protein sources such as nuts and seeds are bound to reduce the likelihood of degenerative diseases and conditions to develop.