Deficiencies in specific vitamins can increase the risk of certain eye diseases, such as cataracts, glaucoma, and macular degeneration. Research suggests that vitamin and mineral supplements may help protect against or slow the progression of these eye diseases, according to the UK-based health website Medical News Today .
Here are some vitamins and minerals essential for eye health.
1. Vitamin A
Vitamin A plays an important role in eye health. Vitamin A is also a component of the protein rhodopsin, which allows the eye to see in low light conditions. According to the American Academy of Ophthalmology, a deficiency in vitamin A can lead to night blindness.
Carrots are rich in beta carotene.
Vitamin A also supports the function of the cornea, the protective outer layer of the eye. The eyes of people with vitamin A deficiency often have less moisture than those of normal people.
To supplement vitamin A, people can eat foods containing beta carotene because this substance is a precursor to vitamin A. Accordingly, foods containing lots of beta carotene include sweet potatoes, carrots, red bell peppers, cantaloupe, kale, etc.
2. Vitamin E
Alpha tocopherol is a form of vitamin E with particularly strong antioxidant properties.
Antioxidants help fight free radicals that damage tissues in the body. These free radicals can also damage proteins in the eyes. This is one of the causes of cataracts.
A 2015 study concluded that consuming more vitamin E, whether through diet or direct supplementation, may reduce the risk of developing cataracts.
Some foods rich in vitamin E include almonds, sunflower seeds, peanuts, soybean oil, asparagus, etc.
3. Vitamin C
Vitamin C plays an important role in eye health, protecting the eyes from harmful UV rays. The amount of vitamin C in the eyes decreases with age. However, according to Medical News Today , daily diet can offset this decline.
Red bell peppers are rich in vitamin C.
Additionally, vitamin C is thought to help prevent cataracts. A study of more than 1,000 female twins found that those who consumed more vitamin C had a 33% lower risk of developing cataracts.
Some foods that help supplement vitamin C for the body include berries, broccoli, red bell peppers, guava, papaya, tomatoes, lemons...
4. Vitamin B group
A 2018 nationwide study in South Korea found a link between low vitamin B3 intake and glaucoma. Glaucoma is a buildup of fluid in the eye that puts pressure on the optic nerve. Over time, this can damage the nerve, leading to vision loss.
A small 2020 study also found that supplementing with vitamin B1 and mecobalamin may reduce symptoms of dry eye disease.
Foods rich in B vitamins include fish, beans, yogurt, milk, eggs, beef, etc.
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