We are all concerned about our vitamin intake. Do we know which vitamins are essential for the health of our eyes? Even though our eyes are very small organs, they need a series of vitamins and nutrients to function at their best capacity.
Here are 9 key vitamins to maintain eye health:
- Vitamin A
Vitamin A plays an important role in maintaining a clear cornea.
Food rich in Vitamin A include sweet potatoes, bell peppers, pumpkins and green leafy vegetables.
- Vitamin E
Vitamin E is a strong antioxidant that protects the cells in the eyes. This protection is imperative in preventing any degenerative conditions.
Food rich in Vitamin E include nuts, seeds, salmon, avocado, green leafy vegetables and cooking oils.
- Vitamin C
Vitamin C is another antioxidant that protects eyes against free radicals. This is a key ingredient in the formation of collagen (the protein that provides structure to the eyes).
Citrus, tropical fruits, bell peppers, broccoli and kale are great sources of Vitamin C.
- Vitamins B6, B9 and B12
These vitamins are associated with a decrease in inflammation in tissues of the eye. Riboflavin is a key element against free radicals as well.
Oats, milk, yogurt, beef and fortified cereals are great sources of Vitamin B complex.
- Niacin B3 and Thiamine B1
The main function of Niacin, Vitamin B3, is to help convert food into energy.
Great sources of Niacin are beef, poultry, fish, mushrooms, peanuts and legumes.
- Lutein and Zeaxanthin
Here comes the carotenoid family! However, it is not just carrots. Food rich in carotenoid help protect the macula and retina. Cooked spinach, kale and collard green are great examples of Lutein and Zeaxanthin rich food.
- Omega 3 Fatty Acids
Omega 3 assists as an anti-inflammatory, as well as, helps with dry eye conditions.
Rich sources of Omega 3 are fish, flaxseed, chia seeds, soy, nuts, and cooking oils.
Keep your diet balanced and combine some of the examples given in your daily menus. All the Vitamins that are good for your eyes are also excellent choices for your entire body. Make your daily choices of food delicious and good for you!