Your eyes are complex organs that need many different vitamins and nutrients to function properly.
Common conditions, such as diabetic retinopathy, age-related macular degeneration, glaucoma and cataracts, can impact your eyes.
Though a variety of different factors causes these conditions, nutrition seems to have an influence on all of them — at least in part.
Here are 8 key vitamins and nutrients that help maintain eye health.
1. Vitamin A
Vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye.
This vitamin is also a component of rhodopsin, a protein in your eyes that allows you to see in low light conditions.
Vitamin A deficiency is rare in developed countries, but if unaddressed can lead to a serious condition called xerophthalmia.
Xerophthalmia is a progressive eye disease which begins with night blindness. If vitamin A deficiency continues, your tear ducts and eyes can dry out. Eventually, your cornea softens, resulting in irreversible blindness.
Vitamin A may also help protect against other eye afflictions. Some studies suggest that diets high in vitamin A may be associated with a reduced risk of cataracts and age-related macular degeneration (AMD)
For general eye health, vitamin-A-rich foods are recommended over supplements. Sweet potatoes are an excellent source, as are green leafy vegetables, and pumpkins.
2. Vitamin E
Many eye conditions are believed to be associated with oxidative stress, which is an imbalance between antioxidants and free radicals in your body.
Vitamin E is a potent antioxidant that helps protect your cells — including your eye cells — from damage by free radicals, which are harmful, unstable molecules.
Nonetheless, a diet that includes adequate vitamin E is recommended to maintain proper eye health. Some vitamin-E-rich options include nuts, seeds and cooking oils. Salmon, avocado peer and leafy green vegetables are also good sources
3. Vitamin C
Like vitamin E, vitamin C is a powerful antioxidant that may protect your eyes against damaging free radicals.
In addition, vitamin C is required to make collagen, a protein that provides structure to your eye, particularly in the cornea and sclera.
Several observational studies suggest that vitamin C may help lower your risk of developing cataracts, a condition that causes your eye to become cloudy and impairs vision
Citrus and tropical fruits, bell peppers, broccoli contain particularly high amounts of vitamin C, making them great options to boost your daily intake.
4. Vitamin B6, B9 and B12
Researchers have also studied several B vitamins for their impact on eye health, particularly vitamins B6, B9 and B12.
This combination of vitamins can lower levels of homocysteine, a protein in your body that may be associated with inflammation and an increased risk of developing AMD (Age related muscular degeneration).
5. Riboflavin
Another B vitamin studied in relation to eye health is riboflavin (vitamin B2). As an antioxidant, riboflavin has the potential to reduce oxidative stress in your body, including your eyes.
In particular, scientists are studying riboflavin’s potential to prevent cataracts, as prolonged riboflavin deficiency may lead to this condition. Interestingly, many individuals with cataracts also are deficient in this antioxidant
Nutrition Corner recommend consuming 1.1–1.3 mg of riboflavin per day. It’s usually easy to achieve this amount, as many foods are high in riboflavin. Some examples include oats, milk, yogurt, beef and fortified cereals
6. Niacin
The main function of niacin (vitamin B3) in your body is to help convert food into energy. It can also act as an antioxidant.
Recently, studies have suggested that niacin may play a role in the prevention of glaucoma, a condition in which the optic nerve of your eye becomes damaged.
Supplements should be used with caution. When consumed in high amounts of 1.5–5 grams per day, niacin may pose adverse effects to the eyes, including blurred vision, macular damage and inflammation of the cornea.
However, there is no evidence that consuming foods naturally high in niacin has any adverse effects. Some food sources include beef, poultry, fish , mushrooms, peanuts and legumes.
7. Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat. The cell membranes of your retina contain a high concentration of DHA, a particular type of omega-3.
Besides helping form the cells of your eye, omega-3 fats have anti-inflammatory properties which may play a role in the prevention of diabetic retinopathy (DR).
Omega-3 fats may also benefit individuals with dry eye disease by helping them produce more tears. With this condition, a lack of tears causes dryness, discomfort and occasional blurry vision.
To increase omega-3 fatty acids in your diet, include rich sources such as fish, chia seeds, soy and nuts. Omega-3s can also be found in cooking oils such as canola and olive oil
8. Thiamine
Thiamine or vitamin B1, plays a role in proper cell function and converting food into energy
It’s possibly effective at reducing the risk of cataracts.
What’s more, thiamine has been proposed as a potential treatment for the early stages of DR. (Diabetic retinopathy)
Food sources of thiamine include whole grains, meat and fish. In addition, thiamine is often added to foods like breakfast cereals, bread and pasta.
