The eyes are a delicate human body part. Maintaining eye health is as important as maintaining overall health. Certain dietary nutrients and vitamins specifically aid the eyes in working effectively.
Over time, eyes may be impacted by common conditions like vision problems, age-related macular degeneration, and glaucoma. To avoid optic-related diseases, various organizations like the American Optometric Association and the American Academy of Ophthalmology suggest certain foods and nutrients for eye health.
Important Nutrients to Improve Vision
Multiple vitamins B, especially B6, B9, and B12, have been investigated for their effects on eye health. The mixture of these vitamins can reduce the risk of chronic disease which may be linked to infection and a high chance of acquiring AMD in the body (1). A study reveals that consuming 1,000 mcg of vitamin B12 along with vitamins B6 and B9 lowered their risk of AMD by up to 34% in women.
Lutein and zeaxanthin are the other nutrients that may have advantages for your eyes’ macula and retina. According to a study, it has been observed that having 15 mg of these supplements three times per week can improve eyesight. Likewise, using up to 20 mg per day for two years has shown beneficial impacts on the eyes.
Similarly, thiamine helps reduce the chance of macular degeneration. According to 2,900-people exploratory research made in Australia, thiamine lowers your risk of macular degeneration by 40%. Another study discovered that taking 100 mg of thiamine 2 – 3 times per day can also decrease the level of albumin in the urine.
Foods Containing these Nutrients
A healthy and balanced diet entails the consumption of foods rich in all the different vitamins and ingredients which are good for eyesight. Numerous eye conditions, like Night Blindness, may be prevented by vitamins A & E. Meals rich in Vitamins A & E, if eaten, can help guard the eyes. Some excellent sources are leafy greens, pumpkins, bell peppers, sweet potatoes, peanuts, walnuts, etc.
Likewise, macular degeneration and age-related vision problems can both be treated with zinc. Zinc, which has been connected to more consistent eye health, is abundant in beef and eggs. Chicken also possess zinc but in fewer amounts in comparison to beef.
Omega-3 fatty acids have anti-inflammatory properties, which might aid in avoiding diabetes mellitus. They are abundant in various fish, but research shows that oily fish, including tuna, salmon, trout, mackerel, sardines, and herring, have more oil in their body cells and gut. That’s why eating them provides greater concentrations of omega-3 fatty acids.
Vitamin C is another source that aids in preventing age-related cataracts including cortical and nuclear cataracts. A 10-year national survey showed that vitamin C could reduce 33 percent of cataract progression. Vitamin C can be taken from different citrus fruits such as oranges, lemons, broccoli, Brussels sprouts, blackberries, and grapefruit juice.
Bottom Line
A balanced diet and physical activity can improve the lifestyle and possibly help avoid many medical problems, including eye disorders and age-related vision problems. Consuming sufficient amounts of nutrients and vitamins may aid in lowering this risk. The function of the eyes may be greatly enhanced by consuming a variety of food. A good and healthy diet can maintain your eyes as well as the well-being of your entire body.
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Resources
1. Healthline: https://www.healthline.com/nutrition/eye-vitamins#thiamine
