Vitamins for Eye Health

The eyes provide one of the most important senses, sight. For healthy functioning eyes, proper nutrition must be taken. It supports the eye function and aids in protecting the eye from harmful ultraviolet (UV) radiation. Healthy nutrients can also go in the long run, i.e., reducing the risk of vision loss due to aging. Studies have shown some vitamins may help the eyes be healthier and less prone to eye health conditions. Deficiencies can affect vision.

Vitamin A

Vitamin A is required for the maintenance of normal vision. Vitamin A has two roles in the eye; it helps the retina convert light to a visual signal in the retina. It also ensures correct maturation of the ocular surface cells. 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 can lead to blindness. Today, 228 million children lack enough Vitamin A. That makes Vitamin A deficiency the most common form of childhood blindness. Vitamin A deficiency causes eye diseases in 5 to 10 million children a year. Of those, five hundred thousand go blind because of a lack of Vitamin A.

The first sign of vitamin A deficiency is an eye condition called ‘xerophthalmia’. The first stage is night blindness. The second stage is drying. If vitamin A deficiency continues, the tear ducts and eyes can dry out. Eventually, the cornea softens, resulting in irreversible blindness.

For general eye health, vitamin-A-rich foods are recommended over supplements. Vitamin A, a fat-soluble vitamin, is found in dairy products. Vitamin A also occurs in some fruits and green leafy vegetables. Sweet potatoes are an excellent source, as are leafy green vegetables, pumpkins, and bell peppers.

Vitamin E

Vitamin E is a lipid-soluble antioxidant concentrated in lens fibers and membranes and may inhibit cataract formation by reducing photoperoxidation of lens lipids and stabilizing lens cell membranes.

Cataract is the principal cause of blindness among people over 40 years of age predominantly in developing countries.

A vitamin E deficiency can weaken light receptors in the retina and other cells in the eye. This can lead to loss of vision over time.

Many eye conditions are believed to be associated with oxidative stress, which is an imbalance between antioxidants and free radicals. Vitamin E is a potent antioxidant that helps protect our cells — including your eye cells — from damage by free radicals, which are harmful, unstable molecules.

Vitamin E has been found to be very effective in the prevention and reversal of various disease complications due to its function as an antioxidant, its role in anti-inflammatory processes, its inhibition of platelet aggregation and its immune-enhancing activity. Diets high in vitamin E may help prevent age-related cataracts.

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, and leafy green vegetables are also good sources.

Vitamin C

Like vitamin E, vitamin C is a powerful antioxidant that may protect the eyes against damaging free radicals. In addition, vitamin C is required to make collagen, a protein that provides structure to the eye, particularly in the cornea and sclera.

Scientific evidence suggests vitamin C lowers the risk of developing cataracts and when taken in combination with other essential nutrients, it can slow the progression of age-related macular degeneration and visual acuity loss. Vitamin C is also known to prevent or reduce inflammation in the eyes.

Patients with vitamin C deficiency may present with severe, bilateral, dry, irritated eyes that are resistant to regimens of artificial tears. Ocular signs of scurvy may involve hemorrhage of the eyelids, conjunctiva, orbit, iris, and retina. Subperiosteal orbital hemorrhages are more common in children and are typically superior, presenting as eyelid ecchymosis and proptosis. Proptosis is often firm, non-pulsatile, and occurring spontaneously without a history of trauma. In adults, subconjunctival hemorrhage is the most common finding, although retinal hemorrhages are possible.

Citrus and tropical fruits, bell peppers, and broccoli contain particularly high amounts of vitamin C, making them great options to boost your daily intake.

Riboflavin

Riboflavin is vitamin B2. As an antioxidant, riboflavin has the potential to reduce oxidative stress in the body, including the eyes. Prolonged riboflavin deficiency may lead to cataracts. Interestingly, many individuals with cataracts also are deficient in this antioxidant.

Many foods are high in riboflavin. Some examples include oats, milk, yogurt, beef, and fortified cereals.

Lutein and Zeaxanthin

Lutein and zeaxanthin are part of the carotenoid family, a group of beneficial compounds synthesized by plants. Both of these carotenoids can be found in the macula and retina of the eyes, where they help filter potentially harmful blue light, protecting the eyes from damage. Several studies suggest that these plant compounds may prevent cataracts and prevent or slow the progression of age-related macular degeneration (AMD). AMD is the leading cause of blindness with limited treatment options in people over 65 years of age in industrial countries and costs many billions of dollars worldwide.

Lutein and zeaxanthin are the pigments that impart yellow or orange color to various common foods such as cantaloupe, corn, carrots, orange/yellow peppers, fish, salmon, and eggs. Cooked spinach is particularly high in these carotenoids.

Omega-3 Fatty Acids

Several studies have found omega-3 fatty acids help reduce the risk of developing macular degeneration. Omega-3 fatty acids are a type of polyunsaturated fat. The cell membranes of the retina contain a high concentration of docosahexaenoic acid, a particular type of omega-3.

Besides helping form the cells of the eye, omega-3 fats have anti-inflammatory properties, which may play a role in the prevention of diabetic retinopathy.

Diabetic retinopathy is an eye condition that can cause vision loss and blindness in people who have diabetes. It affects blood vessels in the retina (the light-sensitive layer of tissue in the back of the eye).

Omega-3 fatty acids can also help prevent and treat dry eye syndrome, a common eye condition where your eyes don’t produce enough 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, flaxseed, chia seeds, soy, and nuts. Omega-3s can also be found in cooking oils such as canola and olive oil.

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 diabetic retinopathy.

Food sources of thiamine include whole grains, meat, and fish. Breads, cereals, and infant formulas are fortified with thiamine. Heating foods containing thiamine can reduce their thiamine content. For example, bread has 20%–30% less thiamine than its raw ingredients, and pasteurization reduces thiamine content (which is very small to begin with) in milk by up to 20%. Because thiamine dissolves in water, a significant amount of the vitamin is lost when cooking water is thrown out. Processing also alters thiamine levels in foods; for example, unless white rice is enriched with thiamine, it has one tenth the amount of thiamine in unenriched brown rice.

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