AVOIDING AVOIDABLE BLINDNESS

VITAMINS BEST FOR YOUR EYES FUNCTION AND HEALTH

We often think about supporting other parts of our body through diet and supplements, but sometimes we forget about our eyes. The truth is, many vitamins are essential for eye health, and getting enough of them is more complicated than simply eating more carrots.

VITAMINS FOR EYE HEALTH.

Eyes need special attention, but they can also benefit from all of the nutrients you already know are good for your body.

1.CAROTENOIDS

Carotenoids are the bright pigments found in a variety of plants, fungi, algae, and bacteria. There are over 650 types1 throughout the natural world, and about 100 of them exist in our diet.

The body cannot produce carotenoids, so they must be obtained through our diets. You can see them in action in many of the plants already on your plate—including leafy greens, bell peppers, squash, zucchini, corn, kiwi, and grapes.

There are two main types of carotenoids: carotenes and xanthophylls. Xanthophylls contain oxygen; carotenes do not. The most important carotenoids in the context of eye health are xanthophylls—specifically, lutein, zeaxanthin, and astaxanthin. Their antioxidant properties counteract oxidative stress this area is susceptible to, given the daily hard work of the eye.

2 VITAMIN A

Vitamin A is the molecule in the retina that converts light energy into nerve energy. Vitamin A deficiency can impact night vision, affect communication to the optic nerve, and also contribute to eye dryness. If you have a healthy liver, which is where vitamin A is stored.

3.B VITAMINS

The B vitamins are good for nerves and nerve tissue. Given the large number of nerves in the eye, it makes sense that B vitamins can contribute to optimal eye health. For example, riboflavin (B2) helps with antioxidant activity and cellular repair, while B6 aids in red blood cell production and reduces homocysteine5, which can lead to long-term eye health issues.

4 VITAMIN C

Vitamin C may be famed for its contributions to proper immune function, but this vitamin also works in the synthesis of collagen6 and helps maintain the integrity of blood vessels7 and connective tissues. Vitamin C is especially important in maintaining the health and clarity of the lens.

The lens of your eye, which is directly behind the iris, allows you to focus. Because it needs to be clear, there is no direct blood supply to it. That means It has to get its nutrition from the fluid that flows in front of it, which is behind the cornea and in front of the iris

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5 VITAMIN E

Vitamin E is an important antioxidant. In the context of eye health, it helps with tear production and protects the retina, It has also been found to enhance the antioxidant activity of lutein9, so it can better protect the retina from oxidative stress. Considering the retina is exposed to ultraviolet radiation regularly, this ability is particularly important

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6.OMEGA-3s

Omega-3s like EPA and DHA aren’t just important for heart health and brain function; they also promote healthy eye function. There’s a high concentration of DHA in the retina, where it promotes optimal visual activity10 and allows for visual transduction11—i.e., when light is converted to electrical signals. It’s also critical for eye development in utero and through infancy, and has been shown to improve visual acuity12 in preterm and term infants.