Your eyes, like the rest of your body, need nutrients to function properly. Certain vitamins are crucial in maintaining eye health and preventing vision problems. Here's a roundup of the most important vitamins for your eyes and the foods in which to find them.
Vitamin A is essential for maintaining good vision, particularly in low-light conditions. It contributes to the production of pigments in the retina, which is necessary for seeing in the dark.
• Food sources: carrots, sweet potatoes, spinach, mangoes and dairy products.
Vitamins C and E are powerful antioxidants. They protect your eyes against damage caused by free radicals, which can lead to diseases such as cataracts and age-related macular degeneration (AMD).
• Sources of vitamin C: citrus fruits (oranges, lemons), strawberries, red peppers and broccoli.
• Sources of vitamin E: almonds, hazelnuts, sunflower seeds and wheat germ oil.
Lutein and zeaxanthin for added protection. These two antioxidants concentrate in the retina, protecting your eyes from the sun's harmful rays and the blue light emitted by screens. They may also reduce the risk of AMD.
• Food sources: kale, spinach, corn and eggs.
Vitamin D is often associated with bone health, but it also reduces eye inflammation and may help prevent certain chronic eye diseases.
• Food sources: fatty fish (salmon, mackerel), egg yolks and vitamin D-enriched products such as certain milk and cereals.
Vitamin B2 (Riboflavin) helps prevent cataracts by strengthening eye tissue and contributing to energy production in cells.
• Food sources: mushrooms, almonds, eggs, yogurts and cheeses.
Omega-3 fatty acids are allies for eye health. Although not vitamins, omega-3 fatty acids are worth mentioning for their role in preventing dry eye and AMD.
• Food sources: oily fish (tuna, sardines), flaxseed and walnuts.
A rich, balanced diet is the key to preserving your vision. Incorporating these vitamins into your diet will give your eyes the nutrients they need to stay healthy. If you have any concerns about your eyes, don't hesitate to consult an Optometrist.
Vitamin A is essential for maintaining good vision, particularly in low-light conditions. It contributes to the production of pigments in the retina, which is necessary for seeing in the dark.
• Food sources: carrots, sweet potatoes, spinach, mangoes and dairy products.
Vitamins C and E are powerful antioxidants. They protect your eyes against damage caused by free radicals, which can lead to diseases such as cataracts and age-related macular degeneration (AMD).
• Sources of vitamin C: citrus fruits (oranges, lemons), strawberries, red peppers and broccoli.
• Sources of vitamin E: almonds, hazelnuts, sunflower seeds and wheat germ oil.
Lutein and zeaxanthin for added protection. These two antioxidants concentrate in the retina, protecting your eyes from the sun's harmful rays and the blue light emitted by screens. They may also reduce the risk of AMD.
• Food sources: kale, spinach, corn and eggs.
Vitamin D is often associated with bone health, but it also reduces eye inflammation and may help prevent certain chronic eye diseases.
• Food sources: fatty fish (salmon, mackerel), egg yolks and vitamin D-enriched products such as certain milk and cereals.
Vitamin B2 (Riboflavin) helps prevent cataracts by strengthening eye tissue and contributing to energy production in cells.
• Food sources: mushrooms, almonds, eggs, yogurts and cheeses.
Omega-3 fatty acids are allies for eye health. Although not vitamins, omega-3 fatty acids are worth mentioning for their role in preventing dry eye and AMD.
• Food sources: oily fish (tuna, sardines), flaxseed and walnuts.
A rich, balanced diet is the key to preserving your vision. Incorporating these vitamins into your diet will give your eyes the nutrients they need to stay healthy. If you have any concerns about your eyes, don't hesitate to consult an Optometrist.
