Vitamins A, C, and E are required for optimal eye health. B vitamins and other nutrients can be beneficial for the eyes.
Vitamin A and beta carotene
Vitamin A is needed. Trusted source of good vision. It is a component of rhodopsin, a protein that allows the eye to see in dim light. According to the American Academy of Ophthalmology, a vitamin A deficiency can cause night blindness.
Vitamin A also helps to maintain the function of the cornea, the eye’s protective outer layer. A vitamin A deficiency may cause the eyes to produce insufficient fluid to remain moisturized.
Beta carotene is the main source of vitamin A in the human diet. Beta carotene is a carotenoid, or plant pigment, found in a variety of colored fruits and vegetables. When a person consumes carotenoids, their bodies convert the pigments to vitamin A.
Foods for vitamin A
People can add vitamin A into their diet by eating the following foods:
- sweet potato
- carrots
- red pepper
- pumpkin
- squash
Vitamin E
Alpha tocopherol is a kind of vitamin E with exceptionally potent antioxidant effects.
Antioxidants attack free radicals, which cause tissue damage throughout the body. Free radicals can occasionally damage proteins in the eyes. This damage can cause clouded spots on the eye’s lens, known as cataracts.
A 2015 meta-analysis indicated that a high consumption of vitamin E, either through diet or supplementation, may lower the risk of acquiring cataracts.
Foods for vitamin E
Foods high in vitamin E include:
- almonds
- safflower oil
- asparagus
- sunflower seeds
- peanuts
- soybean
- corn
- wheat germ oil
Vitamin C
Vitamin C protects the eye from UV radiation damage. While the concentration of vitamin C in the eyes decreases with age, diet and supplementation can help offset this.
Vitamin C also protects against oxidative damage. Oxidative damage is a major component.Trusted source for the two most frequent age-related cataracts: cortical and nuclear cataracts. Cortical cataracts form on the margins of the lens, whereas nuclear cataracts form deep within it.
A 10-year longitudinal study looked into many factors that could help reduce nuclear cataract development. The study included almost 1,000 pairs of female twins. At the study’s conclusion, participants who drank more vitamin C had a 33% lower chance of cataract advancement.
They also had cleaner lenses overall.
However, a 2020 review. According to a trusted source, additional research is needed to completely understand the significance of vitamin C as an anti-cataract medication.
Foods rich in vitamin C
The following foods have high quantities of vitamin C.
- Oranges with Orange Juice
- Broccoli
- Brussels sprouts
- Blackberries
- Grapefruit Juice
Vitamin B
According to a 2015 Trusted Source review, persons have decreased blood B12 levels. However, the researchers found insufficient data to support a direct association.
However, this study exclusively involved women. Further study is needed to support the use of B-vitamins in preventing AMD in both men and women.
A 2018 countrywide survey Trusted Source in South Korea discovered a relationship between a lack of vitamin B3 (niacin) and glaucoma. Glaucoma causes an accumulation of fluid in the eye, putting pressure on the optic nerve. Over time, this can cause nerve damage and eyesight loss.
A small 2020 study indicated that supplementing with vitamin B1 and mecobalamin may alleviate dry eye symptoms.
Foods rich in B vitamins
| B Vitamins | Foods |
| Vitamin B1 (thiamine) | beans, lentils, pork, fish, green peas, yogurt |
| Vitamin B2 (riboflavin) | beef, oats, yogurt, milk, clams, mushrooms, almonds |
| Vitamin B3 (niacin) | beef liver, chicken, salmon and tuna, brown and white rice, peanuts |
| Vitamin B6 (pyridoxine) | chickpeas, dark leafy greens, poultry, beef liver, salmon, and tuna |
| Vitamin B9 (folic acid) | dark leafy greens, peanuts, beans, seafood, sunflower seeds, eggs |
| Vitamin B12 (cobalamin) | fish, liver, red meat, poultry, eggs |
Other nutrients that promote eye health
Omega-3 Fatty acids
The retina of the eye has a high concentration of omega-3 fatty acids. These fatty acids protect the retina from injury and degeneration. Small animal studies have shown that omega-3 supplementation can reduce age-related retinal degeneration. However, additional human studies are required to thoroughly evaluate the link.
Many doctors recommend using Trusted Source omega-3 fatty acids to cure dry eye syndrome. A person with dry eye syndrome produces insufficient tears to keep their eyes moist. However, a major randomized control trial discovered no significant improvement in dry eye symptoms when compared to a placebo.
Foods containing omega-3 fatty acids include:
Include oily seafood like
Sardines, tuna, and herring, as well as flaxseed, walnuts, and chia seeds.
Zinc
Zinc is a mineral that promotes the health of the retina, cell membranes, and protein structure of the eye.
Zinc causes vitamin A to move from the liver to the retina and form melanin. Melanin is a pigment that shields the eyes from ultraviolet light.
Zinc supplementation may benefit those with AMD or those at risk of acquiring the disorder. According to the American Optometric Association, consuming 40-80 mg of zinc daily, together with specific antioxidants, could reduce the progression of severe AMD by 25%. It may also reduce visual acuity decline by 19%.
Sources of zinc include:
- seafood, such as oysters, crabs, and lobsters.
- Ingredients include turkey, beans, chickpeas, almonds, and pumpkin seeds.
- Whole grains
- milk and enriched cereals.