10 Most Important Vitamins for Eye Health

When it comes to vitamins and minerals for eye health, it is preferable to receive them through your diet. Because supplements are not regulated by the U.S. Food and Drug Administration, you never know what they are made of. Furthermore, when you pick meals over supplements, you obtain the associated nutrients, such as fiber and protein, in the food.

However, studies have reported that supplements were beneficial for people with intermediate or late-stage age-related macular degeneration. It is recommended to talk to your doctor about whether you need supplements. Pregnant women and people with underlying health conditions must clarify which supplements can be used.

Ten most important vitamins and other nutrients for eye health include:

1. Vitamin A:
   • Vitamin A is required to maintain a clean cornea (the outer, transparent layer of your eye).
   • Vitamin A is a component of rhodopsin, a protein in the eyes that allows you to see in dim light.
   • Your tear ducts and eyes may dry out if you do not get enough vitamin A. As a result, your cornea will begin to weaken and may result in irreparable blindness.
   • Although vitamin A insufficiency is uncommon in developed nations, it should not be ignored. Otherwise, you run the risk of xerophthalmia (excessive dryness of the conjunctiva).
   • Night blindness is one of the first symptoms.
   • Using vitamin A in your daily routine may prevent you from potential eye problems.
   • A diet rich in vitamin A may lower your risk of age-related macular degeneration (AMD). Your risk of cataracts may decrease.
   • Retinol strengthens immunity and protects the eyes from infections.
   • Foods high in vitamin A include:
     • Leafy greens
     • Bell peppers
     • Sweet potatoes
     • Eggs
     • Carrots
     • Fish
     • Orange and yellow fruits and vegetables
     • Broccoli
     • Skim milk
2. B vitamins:
   • Vitamins B6, B9, and B12 may help reduce homocysteine levels in the body. 
   • Homocysteine is a protein that has been linked to inflammation. 
   • Chronic inflammation may put you at risk of significant health problems including heart disease and stroke.
   • Homocysteine may increase the risk of AMD.
   • Research states that taking these three vitamins lowers the risk of AMD by 34 percent in women. However, more study is needed to completely understand how B vitamins affect eye health.
   • Foods high in B vitamins include:
     • Fish such as salmon and tuna
     • Leafy greens
     • Sunflower seeds
     • Meat
     • Liver and other organ meat
     • Yogurt
     • Avocado
     • Banana
     • Milk
     • Citrus fruits
3. Vitamin C:
   • Consider including antioxidants such as vitamin C in your daily regimen. Vitamin C can help your eyes by protecting them from harmful free radicals.
   • Vitamin C is required for collagen formation.
   • Collagen is a protein that is present all over the body and provides structure to your eyes, skin, muscles, and ligaments.
   • In particular, collagen gives structure to the sclera and cornea.
   • Research suggests that vitamin C may reduce your risk of cataracts.
   • Foods high in vitamin C include:
     • Kale
     • Broccoli
     • Citrus fruits
     • Kiwi fruit
     • Pineapple
     • Mango
     • Watermelon
     • Berries
     • Bell peppers
4. Vitamin D:
   • Vitamin D is well-known for improving bone and skeletal health. 
   • It helps maintain the health of various cells including those in the eyes.
   • Vitamin D deficiency has been linked to diabetes, which hurts the eyes. 
   • You acquire most of the vitamin D through diet and sun exposure. However, you can always find vitamin D supplements on the market.
   • Foods high in vitamin D include:
     • Salmon
     • Tuna
     • Cod liver oil
     • Soy milk
     • Cow’s milk
     • Egg yolk
     • Mushrooms
     • Fortified juices and cereals
5. Vitamin E:
   • Vitamin E is a potent antioxidant.
   • Various eye conditions are linked to oxidative stress caused by free radicals. Vitamin E is an antioxidant that stops free radicals from harming the retina. 
   • Studies report that vitamin E may reduce the risk of age-related cataracts. 
   • However, a large, randomized controlled trial revealed no noticeable change in cataract risk with vitamin E supplementation.
   • Foods high in vitamin E include:
     • Almonds
     • Avocado
     • Wheat germ oil
     • Pumpkin seeds
     • Red bell pepper
     • Peanuts and peanut butter
     • Mango
     • Leafy greens
     • Beets
6. Zeaxanthin and lutein:
   • The carotenoid family includes zeaxanthin and lutein. These beneficial compounds are produced by plants.
   • Zeaxanthin and lutein are found in the macula and retina of the eye. 
   • They aid in the filtering of dangerous blue light and protect your eyes from potential harm.
   • Zeaxanthin and lutein may aid in the prevention of cataracts. 
   • They may be able to prevent or reduce the progress of AMD.
   • Foods high in zeaxanthin and lutein include:
     • Spinach
     • Kale
     • Collard greens 
     • Broccoli
     • Peas
     • Egg yolk
7. Beta carotene:
   • Beta carotene is a pigment from the carotenoid family. 
   • It gives the characteristic orange color to carrots and other fruits and vegetables. 
   • Beta carotene is the precursor of vitamin A.
   • Studies on age-related eye diseases provide the most compelling evidence supporting the benefits of this antioxidant.
   • Beta carotene supplements have been noted to reduce the risk of severe AMD by 25 percent. AMD is a condition that impairs the central vision of a person.
   • However, high levels of beta carotene have been linked to an increased risk of lung cancer among smokers.
   • If you already smoke, you should consult your doctor before taking a beta carotene supplement. They can advise you on whether it is safe for you or suggest alternatives such as lutein and zeaxanthin. 
   • Foods high in beta carotene include:
     • Carrots
     • Spinach
     • Lettuce
     • Tomatoes
     • Sweet potatoes
     • Broccoli 
     • Cantaloupe
     • Winter squash
8. Omega-3 fatty acids:
   • Omega-3 fatty acids are polyunsaturated fatty acids that have anti-inflammatory properties.
   • Omega-3 fatty acids are found profusely in the retina’s cell membrane in the form of docosahexaenoic acid.
   • Due to its anti-inflammatory properties, omega-3 fatty acids protect the eye cells and prevent them from diabetic retinopathy (damage to the retina due to high blood sugar levels).
   • If you have dry eyes, omega-3 fatty acids may help you produce more tears.
   • Lack of tears can cause hazy vision, pain, and dryness.
   • Foods high in omega-3 fatty acids include:
     • Fatty fish such as salmon
     • Nuts such as almonds and walnuts
     • Olive oil
     • Soy
     • Seeds such as pumpkin and sunflower seeds
9. Selenium:
   • Studies have reported that taking the mineral selenium alongside vitamins A and C can help prevent AMD. 
   • Selenium has antioxidant properties.
   • AMD is more common in people older than 60 years. Thus, selenium is more crucial as you become older.
   • Foods high in selenium include:
     • Crab
     • Shrimp
     • Shellfish
     • Fish
     • Brown rice
     • Nuts
     • Beans
     • Meat: turkey, pork, and beef
10. Zinc:
    • Many experts advocate zinc for good eye health. 
    • Zinc is a mineral that has been demonstrated to delay the progression of AMD.
    • Zinc can diminish visual field loss when combined with vitamins E and C. 
    • Because zinc cannot be produced by your body, it is crucial to incorporate it into your diet. 
    • Your body requires a very small amount of zinc, and it is crucial for proper eye health.
    • Foods high in zinc include:
      • Oysters
      • Yogurt
      • Steak
      • Eggs
      • Baked beans
      • Mixed nuts
      • Lobster