Have you heard of taking vitamins for for vision? There’s a good chance that you already know that carrots are good for your eyes, but do you know why?
Well, there are a lot of foods — like carrots for example — that contain wonderful vitamins that are great for your eye health.
Now, of course, you value your eyesight and want to do whatever you can to make sure it stays as strong as possible, for as long as possible. To help make that happen, here are some “vitamins for vision” you should know about, so you can make the best choices for your ocular health.
1. Vitamin A
Vitamin A is one of the most important vitamins for healthy eyes. For example, it helps to produce a light-sensitive protein known as rhodopsin. If you have problems seeing when there’s not a lot of light, a lack of rhodopsin may be the cause.1
Vitamin A may also play a role in helping to protect you from several other eye problems, including cataracts and macular degeneration.2,3
Lots of foods are rich in vitamin A:4
2. B Vitamins
If you want to have the best eye health possible, make sure you get plenty of B vitamins in your diet. There are many different B vitamins for vision, but these play a big part in maintaining healthy eyes and vision:
Also known as thiamine, this vitamin helps to make sure your cells work properly, and also helps your body turn food into energy. Good sources of vitamin B1 include fish, whole grains, pasta, and bread.5
When it comes to eye health, there is evidence that suggests vitamin B1 can help reduce the chances you’ll develop cataracts. In fact, according to one study, a diet rich in thiamine could help lower the risk of cataracts by as much as 40 percent.6
Vitamin B2, or riboflavin, may also play a role in helping to reduce the risk of cataracts.
One study showed that people who followed a diet high in riboflavin were up to 51 percent less likely to develop cataracts than those who didn’t.7
Milk, yogurt, oats, and some breakfast cereals provide substantial amounts of vitamin B2.8
This vitamin is also called niacin. It helps convert the food you eat into the energy you need. But vitamin B3 also could help protect your eyes from developing severe problems.
In one study, researchers found that people who don’t get enough niacin are at a higher risk of developing an illness that can often lead to blindness.9 Foods high in niacin include:10
Other B vitamins
There is some evidence that other B vitamins, such as B6, B9, and B12, can help protect the eyes from age-related damage. According to one study, participants who took a multivitamin containing B6, B9, and B12 were 34 percent less likely to suffer this type of damage to their eyesight.11
3. Vitamin E
Vitamin E has been proven to provide several benefits when it comes to skin care. It helps protect the skin from harmful ultraviolet rays and may even play a role in helping keep fingernails from turning yellow.12 But there’s evidence that it’s also one of the vital vitamins for vision. But there is solid evidence that vitamin E can also help play a role in protecting your eye health.
In one study, for example, researchers found that participants who took a supplement that included vitamin E, as well as several minerals, were 25 percent less likely to develop age-related vision loss.13
There are plenty of ways to get vitamin E:
- Leafy green vegetables
4. Vitamin C
Do you like a glass of orange juice with your breakfast? If so, you’re not only treating your taste buds, you’re also helping boost your eye health. Of all the vitamins for vision, vitamin C is one of the most critical. Vitamin C helps promote the production of a protein known as collagen, which is an important component of the cornea.15
Vitamin C may also help reduce the chances of developing cataracts.16 Researchers conducting a study found that people with higher vitamin C intakes were 75 percent less likely to develop cataracts than those who didn’t get as much of the vitamin.17You’ll find an ample supply of vitamin C in carrots, as well as broccoli, peppers, and citrus fruits.18
Other Important Nutrients for Eye Health
Lutein and zeaxanthin aren’t exactly vitamins for vision, but they are important plant compounds that can provide substantial benefits.
These compounds are called carotenoids, and they help give plants their color.
When it comes to your eyes, lutein and zeaxanthin can help filter harmful blue light and also help protect eye cells; they are typically found in the retina.
But the benefits don’t stop there. Lutein and zeaxanthin also work to protect the lens of your eye, helping to reduce the risk of cataracts. They also help reduce the chances of developing eye damage as you get older. These carotenoids are found in foods such as eggs, spinach, corn, and broccoli.19
Vitamins for Vision: The Bottom Line
There are a lot of vitamins for vision that can help protect your eyesight and reduce the chances that you’ll have vision problems as the years go by.
So, if you’re not getting enough nutrients through the food you eat, you may want to consider either changing your diet or taking supplements.
However, it’s important that you always talk to your doctor before altering your dietary regimen or starting on any new supplement.
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