Vitamins for Eyes: Your Guide to a Healthy Vision
Different vitamins, like A, E, K, benefit the eyes. Read along for a better understanding of beneficial vitamins for your eyes.
Your eyes are complex organs that require multiple vitamins and nutrients to function smoothly.
Common conditions, like Glaucoma, cataracts, Diabetic Retinopathy, and age-related macular degeneration (AMD), can impact your eyes.
Although various factors lead to these conditions, nutrition seems to influence all of them — at least in part.
According to the UN health agency, a staggering 2.2 billion people worldwide suffer from eye conditions and visual impairment.
They note aging populations, changing lifestyles, and limited access to eye care. These are among the main drivers of the rising numbers of people with vision impairment.
This article will discuss different types of vitamins for eyes.
Vitamins for dry eyes
If you have a feeling of itchiness or burning in your eyes, there is a possibility that you have dry eyes.
Dry eye syndrome occurs when your eyes cannot produce the required tears.
Fortunately, there are several ways to manage your dry eye symptoms, including vitamin supplements.
Vitamin A
Vitamin A protects the eye’s cornea by forming a barrier against microorganisms. This barrier can help prevent eye infections.
It enhances the smoothness of the tear film. This is the thin fluid layer that covers the eye.
Moreover, it aids in the generation of tears.
Food deprivation is the primary cause of vitamin A deficiency, which is frequent in disadvantaged people.
Up to 62% of preschool-aged children in various regions of the world are vitamin A deficient.
Tomatoes, carrots, spinach, and other yellow and orange fruits and vegetables help to prevent vitamin A deficiency.
Your eye doctor may recommend eye drops like Eyemist, containing vitamin A, to alleviate dry eye symptoms.
This eye drop is available at WowRx.
Vitamin B 12
Vitamin B12, a water-soluble vitamin, aids in the production of DNA and nerve cells in the body.
A B12 deficiency is related to significant dry eye and ocular pain, according to a 2017 study.
Before starting vitamin B12, consult your eye doctor near you, as there is no recommended dosage for dry eye symptoms.
Vitamin D
It is a fat-soluble vitamin that aids in calcium and phosphorus absorption.
It can also be found in numerous dietary supplements and meals.
Dry eye symptoms may be caused by poor tear quality and tear film malfunction, occasionally accompanied by vitamin D deficiency.
Several studies indicate that vitamin D supplements may help by lowering inflammation on the eye’s surface and enhancing the efficacy of eye drops.
Omega 3
According to a 2019 report, Omega 3 reduces inflammation, which could help with the symptoms of dry eyes.
Omega 3 decreases the body’s inflammatory reaction, relieving swollen and irritated eyelids.
This ensures that the meibomian glands on the eyelids release sufficient oil into the tears to prevent excessive evaporation.
Omega 3s can be found in leafy green vegetables, fish, vegetable oil, seeds, soybeans, and nuts. Supplements that contain flaxseed oil and fish oil may also be beneficial.
With the development of studies, links between minerals and vitamins and dry eye syndrome have become increasingly apparent.
Vitamins for eyes lutein
Lutein is a carotenoid with anti-inflammatory effects, as reported.
Much evidence demonstrates that lutein has multiple positive impacts on eye health.
Specifically, lutein is known to ameliorate or perhaps prevent age-related macular degeneration, the primary cause of blindness and visual impairment.
It belongs to the family of carotenoid antioxidants.
Carotenoids are a phytonutrient or plant chemicals found in the cells of numerous plant species.
Carotenoids are responsible for the beautiful colors of many plants, including the red, orange, and yellow hues of numerous fruits and vegetables.
Food with source of lutein
Various foods provide healthy doses of lutein.
The maximum amount of dietary lutein is found in leafy green vegetables, such as:
- Spinach
- Broccoli
- Lettuce
- Kale
- Parsley
- Basil
- Peas
- Leeks
Other food items that consist of lutein are:
- Corn
- Pistachios
- Egg yolks
- Durum wheat
- Einkorn wheat
When consumed with high-fat foods, lutein is absorbed most effectively.
This is because low-density lipoproteins are the principal carrier of lutein in the body.
Lutein supplements are often derived from marigold flowers combined with oils but can also be synthesized.
Vitamins for healthy eyes
Following are the vitamins that help in keeping your eyes healthy.
Vitamin E
It is believed that oxidative stress contributes to several eye problems.
In your body, there is an imbalance between antioxidants and free radicals.
Vitamin E is a powerful antioxidant that protects cells, particularly eye cells, from damage caused by free radicals and unstable chemicals.
Vitamin C
Vitamin C is a powerful antioxidant like vitamin E. It protects your eyes against damaging free radicals.
Moreover, vitamin C is necessary for producing collagen, a protein that provides structure to the eye, notably in the cornea and sclera.
Riboflavin
Another B vitamin studied concerning eye health is Riboflavin (vitamin B2).
As an antioxidant, Riboflavin can reduce oxidative stress in your body, including your eyes.
Interestingly, many individuals who have cataracts also are deficient in this antioxidant.
Vitamins for dark circles
Reasons for dark circles include nutrient deficiency, insufficient sleep, hyperpigmentation, and dry skin around the eye area.
Listed below are some vitamins that can help you with dark circles.
Vitamin K
According to the Journal of Retinal and Vitreous Diseases, enlarged or dilated veins often cause dark circles under the eyes.
Vitamin K supplements are, thus, used for treating dark circles as they reduce the dilation of blood vessels.
You can also apply topical Vitamin K.
It encourages collagen production in the skin and new skin production, which helps give your eyes a unique, bright appearance.
Vitamin C
Vitamin C is an antioxidant that brightens your face, especially if your skin is thin and dry with visible veins.
It is also known as ascorbic acid. It also helps with aging and sun spots on the skin.
Conclusion
Specific vitamins and nutrients may help prevent or slow the progression of several eye conditions.
Supplements for eye health are beneficial if you doubt you’re missing any of these vitamins in your diet.
But a diet rich in vegetables, fruits, whole grains, healthy fats, and protein will provide all the required nutrients.
These are essential for optimum health for your eyes and the rest of your body.
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