Getting enough vitamins is important for our good vision at every age. As we grow older our eyesight becomes weaker and eyes get more susceptible to damage.
Getting proper diet and vitamins and avoiding unhealthy lifestyle can promote healthy eye and accurate vision for longer. Here is a list of best vitamins for our eyes-
1. Vitamin C
The antioxidant property of vitamin C prevents eyes from damage caused by free radicals. It also slows down the macular degeneration and cataract. Vitamin C helps to maintain normal eye pressure and capillary integrity. Fruits like oranges, kiwi, berries and vegetables like broccoli, mustard green, spinach and tomatoes are exceptionally high in vitamin C.
2. Vitamin E
Vitamin E is a fat-soluble anti- oxidant which decreases the risk of cataract and age-related macular degeneration. Research also shows that vitamin A and vitamin C helps in healing and improving the vision after laser eye surgery. Foods that are rich in vitamin E are sunflower seeds, nuts, and spinach.
3. Vitamin A
Vitamin A is important to prevent xerophthalmia and night blindness. Vitamin A is important for formation of rhodopsin pigment in retina. It is also an antioxidant which prevents macular degeneration and cataract. Meat liver, carrot, sweet potatoes, spinach, broccoli are rich source of vitamin A.
4. Lutein and zeaxanthin
Lutein and zeaxanthin are antioxidants that protect retinal cells from high energy blue lights and free radicals and thereby prevent the risk of macular degeneration. They protect the eye tissues, lens and macula and provide clear vision and prevent cataract. It is found in green leafy vegetables, egg yolk and citrus fruits.
Bilberry is important for eyes because they are soluble in aqueous humor of eyes and maintain the intraocular pressure and provide nutrition to the tissues. It boosts the night vision and provides quicker adjustments to the darker.
6. Omega 3 fatty acids
Omega 3 fatty acid is beneficial in age-related eye problems. They decrease inflammation associated with dry eye. Omegas 3 also stabilize the blood sugar levels and helps fight eye damage caused by diabetes mellitus and improve circulation. The best sources of omega 3 fatty acid are flaxseed oil, fish oil, chia seeds, soya beans and sea foods.
Zinc with other vitamins protect the retina and lower the risk of macular degeneration. Zinc is essential for converting beta carotene to vitamin A. It also helps in proper cell division, maintain proper circulation and control inflammation within the eyes.
Rutin is a bioflavonoid that strengths the capillaries of eyes. It is found in black tea, green tea and buckwheat plant.
9. Gingko Biloba
Various studies show that gingko Biloba increases blood circulation to the retina which delays retinal damage and improving your visual accuracy. This herb is useful in macular degeneration and retinal damage from diabetes.
10. Alpha lipoic acid(ALA)
It is a perfect antioxidant because it neutralizes all sorts of free radicals which can cause damage the eyes.