Our eyesight is one of our most valuable senses, as it keeps us safe and connected with our surroundings. Therefore, our eyes require a lot of care to function correctly. One step to helping your eyesight is to make sure you are getting all of your essential vitamins.
Vitamins and minerals are essential in small amounts for excellent health and a functioning body. You can receive sufficient nutrients by maintaining a diet which is both varied and balanced. For particular dietary restrictions, you may need to take additional supplements. Please consult a medical professional if you think you may need to.
Listed below are a few examples of essential vitamins which could benefit your eye health.
A vitamin A rich diet will help to keep your cornea clear and maintain good quality vision. As a component of rhodopsin, vitamin A will also allow you to see in low light conditions. If you have a vitamin A deficiency, you may be increasing your chances of certain eye afflictions. For example, some studies suggest a link to age-related macular degeneration and cataracts.
Sources of Vitamin A: Sweet potatoes, pumpkins, bell peppers, leafy green vegetables.
Vitamins B12, B9 and B6 in particular combined can offer reduced levels of homocysteine. This protein is linked to inflammation in your body and a reduced risk of age-related macular degeneration.
Sources of Vitamin B: Organ meats, eggs, beef, milk, oysters, clams, mussels, legumes.
Vitamin C is a powerful antioxidant and is also essential for creating collagen. This is a protein which supports your eye’s structure, especially with your sclera and cornea. An observational study was conducted, which reported that a daily intake of over 490mg of vitamin C provides a 75% lower risk of developing cataracts.
Sources of Vitamin C: Citrus and tropical fruits, kale, bell peppers, broccoli.
Vitamin E is another powerful antioxidant, which could help your cells to fight against damaging free radicals. It is also used in AREDS, a daily supplement used as a possible treatment for age-related macular degeneration.
Sources of Vitamin E: Salmon, avocado, nuts, seeds, cooking oils, leafy green vegetables.
Omega 3 Fatty Acids
As a polyunsaturated fat, Omega 3 Fatty Acids contain anti-inflammatory properties which some studies suggest may help to prevent diabetic retinopathy. Omega 3 Fatty Acids also contribute to the formation of eye cells and tears. By stimulating tears, it can help those experiencing discomfort and blurry vision from dry eye disease.
Sources of Omega 3 Fatty Acids: Fish, nuts, chia seeds, flaxseed, soy.
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At Dominic Tunnell Opticians we employ the latest technology to provide quality care to all of our patients. If you have any concerns regarding your eye health, book an appointment to speak to one of our opticians.