Vitamins For Healthy Eyes
August 31, 2009
For healthy eyesight, we need good nutrition. Certain vitamins are specifically recommended for healthy vision.
Vitamin A is widely revered as an eye friendly vitamin. Several eye ailments, including night blindness, corneal ulcer and xerophthalmia are associated with vitamin A deficiency. Studies have shown that intake of vitamin A could prevent cataract and macular degeneration.
In vegetables, such as carrot, pro vitamin A, present in the form of beta-carotene, is equally good for the eyes. Beta-carotene is converted into vitamin A in our bodies. Best sources of vitamin A and beta-carotene are carrot, cod liver oil, liver, kale, sweet potato, mango and red pepper. Other carotenoids related to beta-carotene, such as lutein and zeaxanthin are also good for our eyes.
These carotenoids are largely present in plant pigments. These classes of carotenoids, which are known as xanthophylls, protect the eyes from macular degeneration. Dark green leafy vegetables, egg yolk and yellow and orange colored fruits and vegetables are rich sources of xanthophylls.
Vitamin B12 and folic acid
Although all the eight vitamins of the vitamin B complex group are good for the eyes, but vitamin B12 and folic acid are particularly significant for the health of the eye. Vitamin B12 and folic acid help to lower homocysteine level in the blood.
Homocysteine is a type of amino acid, which is a by-product of the body’s metabolism process. Studies have shown that low level of homocysteine can prevent age-related macular degeneration. Vitamin B12 is found in meat and fish. Leafy vegetables, whole grains, beans and peas are rich sources of folic acid.
Vitamin C is essential for the health of your eyes. This vitamin reduces the risk of cataract and macular degeneration. Studies have shown that vitamin C could normalize the eye pressure, making it a beneficial vitamin for preventing eye damage from glaucoma. For healthy eyes, you would need around 60mg of vitamin C everyday. Vitamin C is found in citrus fruits, peppers, berries, leafy vegetables and mango.
Vitamin E is a powerful antioxidant. The antioxidant property of vitamin E can be utilized for protecting our eyes from several age-related eye diseases. Vitamin E along with vitamins A and C could reduce the risk of cataract and age-related macular degeneration. You can obtain vitamin E from nuts, legumes, whole grains and seeds.
Greate article… However this better be presented as a table with vitamins, food and benefits or effects. This way it would be more clear and better read and learned…
Thanks