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  • Writer's pictureSupreet Nagi

Keep Healthy Eyes with Vitamins

Eating a Nutrition-Rich Diet is something that keeps a body healthy. The diet including nutrients, for example, vitamins and minerals, is important. In today's times, everyone has a different working schedule. This is one reason that despite knowing what is healthy for oneself, we end up eating unhealthy stuff. Captioned by us as a normal life routine, this may end up into severe health problems. These may include possible heart diseases, cancers, weak bones, and mental problems, etc.

Like the body enhances its health with proper nutrition, same is the case with your eyes. Let us talk about the essential Eye Vitamins. These would help your eyes from keeping away the diseases to maintaining a healthy vision.

The Vitamins your Eyes Desire

Treat Chronic Eye Disease with Vitamin-A

Eye of a person suffering from Glaucoma

In general, the vitamin helps in keeping a healthy, glowing skin and boosts the immune system. Also known as eye vitamin, vitamin-A is essential for the Retina of your eyes. A healthy retina is essential in differentiating between the changing levels of light. This thus, keeps away night blindness, which is a cause of permanent blindness in the long run.

Another role of Vitamin-A is to keep the eyes moist by producing good tears. Moist eyes help in preventing and fighting the problem of Dry Eye Syndrome. Next on the list, Chronic eye disease, I am sure, is something many would have not listened about at all. This is a condition where nutrition plays an important role. Some of these diseases include:

  • Glaucoma

  • Cataracts

  • Age-related Macular Degeneration (AMD)

  • Diabetic Retinopathy

  • Conjunctivitis (Pink Eye Syndrome)

  • Dry Eye Syndrome, etc.

All this makes Vitamin-A is the most essential eye vitamin.

Pregnant women should consult their physicians before adding these to their regular diets.

Some foods rich in Vitamin-A include:

  • Sweet Potatoes

  • Carrots

  • Fish (tuna)

  • Dark leafy greens

  • Cantaloupe

  • Lettuce

  • Bell peppers

  • Pink grapefruit

  • Broccoli

The Ever Essential B-Vitamins

a. Vitamin-B1

Studies have shown that individuals suffering from Glaucoma have lower levels of Vitamin-B1. Foods rich in these are:

  • Pork

  • Fish

  • Seeds

  • Nuts

  • Beans

  • Green peas

  • Tofu

  • Brown rice

  • Squash

  • Asparagus

b. Vitamin-B3

Niacin, or Vitamin-B3 is an antioxidant vitamin. This helps in fighting free radicals like dust, and sun's UV rays. Thus, proves essential for keeping away Cataracts. Cataract is the main issue related to blindness.

Foods rich in Vitamin-B3 are:

  • Fish

  • Chicken

  • Turkey

  • Pork

  • Beef

  • Mushrooms

  • Brown rice

  • Peanuts

  • Avocados

  • Green peas

c. Vitamin-B12

Lack of concentration, thinking and memorizing are common signs of Vitamin-B12 deficiency. B12 is essential to keep away the possible harm on Optic Nerves. So, a person deficit with this vitamin may suffer from losing vision and blindness.

Vitamin-B12 is available in foods like:

  • Fish

  • Crab

  • Low-fat Meats

  • Fortified cereal

  • Fortified Soymilk

  • Fortified Tofu

  • Low-fat Dairy

  • Cheese

  • Eggs

d. Folic Acid (vitamin-B9)

When it comes to eye health, a deficiency of B9 may be a reason for Age-Related Macular Degeneration(AMD). AMD is a result of Optic Nerve Degeneration by increased levels of Homocysteine. Homocysteine is a substance found in chain smokers, and causes Blood Vessel Dysfunction.

B9 along with Vitamin-B6 and B12 reduce the homocysteine levels. This helps in reversing this blood vessel dysfunction, thus, keeping away AMD. Diet rich in B9 must include:

  • Beans

  • Lentils

  • Asparagus

  • Spinach

  • Broccoli

  • Avocado

  • Mangoes

  • Lettuce

  • Sweet Corn

  • Oranges

  • Whole Wheat Bread

Eradicate Cataracts with Vitamin-C

Talking about the human body, Vitamin-C is present in eye lenses. This provides a natural shield to the eyes. This shield is essential to fight and keep away the problem of Cataracts. Among the many functions of this Vitamin-C, it helps in production of Collagen in Sclera of the Eye.

You can intake this Vitamin through:

  • Guavas

  • Bell peppers

  • Kiwi fruit

  • Strawberries

  • Oranges

  • Papayas

  • Broccoli

  • Tomatoes

Keep Healthy Vision with Vitamin-D

Vitamin-D is a hormone produced by the skin. This is possible with 7-dehydrocholesterol, a cholesterol produced when exposed to the Sun. For this, you need at least 15 minutes of morning sun.

Despite maintaining healthy bones and teeth, vitamin-D is one essential eye vitamin. Vitamin-D deficiency leads to

  • Near-Sightedness

  • Conjunctivitis

  • Keratoconus

  • Cataracts

Vitamin-D is an essential nutrient to keep a check on progressing type-2 diabetes. Type-2 Diabetes is a cause of Diabetic Retinopathy. Thus, Vitamin-D proves to be a great help.

You can find Vitamin-D in:

  • Fortified milk

  • Fortified milk substitutes

  • Fortified tofu

  • Fortified yogurt

  • Fortified breakfast cereals

  • Fortified orange juice

  • Pork chops

  • Eggs

  • Lean meats

  • Mushrooms

The Antioxidant Vitamin-E

Vitamin-E is yet another antioxidant found in the eyes. This helps in fighting the free radicals. Found in the eye lenses, vitaminE is essential to eradicate the problem of cataracts. This is also available in the Retina of the eye, so the nutrient prevents AMD.

Foods rich in Vitamin-E are:

  • Sunflower seeds

  • Almonds

  • Spinach

  • Avocados

  • Squash

  • Kiwifruit

  • Shrimp

  • Olive oil

  • Wheat germ oil

  • Broccoli


Healthy Jeena Sikho is providing information under Healthy Living Blog to help people learn about widely available alternate means to achieve Uber health and fitness of mind, body and soul. Its contents on an “AS IS” basis and makes no representations of any kind with respect to blog contents.The information on this site is not intended as medical advice, medical nutrition therapy or individualized nutrition counseling/coaching.This Site and its authors do not claim to cure, prevent, diagnose, or treat any nutrition-related disease or health condition. Always consult a qualified healthcare professional before changing your diet or medications or beginning any exercise routine.The information provided on this site is for informational purposes only This article is published for educating masses at large under Healthy Living Blog initiative. These are small baby steps to aware people more about healthy and holistic lifestyle, affordable assisted living and organic products around. We call that Celebration of Being ALIVE.

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