Your eyes allow you to see the world around you. So they deserve to be treated with respect and cared for properly. One way to take better care of your eyes is to ensure you're getting the vitamins they need for optimal health. Here's a look at three vitamins that are essential for eye health and how to get more of them in your diet.
Vitamin A is the best-known of the eye health-promoting vitamins. Your mother probably told you to eat your carrots because they're good for your eyes, and she wasn't wrong. Vitamin A helps protect against macular degeneration, a condition that can lead to progressive vision loss. As an anti-oxidant vitamin, it also helps protect eye cells from damage due to exposure to environmental contaminants.
Carrots are a great source of vitamin A, but they're not the only one. Any orange or red fruit of veggie is sure to contain plenty of this nutrient. Sweet potatoes, red peppers, pumpkin, cantaloupe, and mangoes are all great sources. Vitamin A is abundant in beef liver, spinach, and broccoli.
Vitamin E helps keep all tissues in your body moist and pliable, so it's good for protecting your eyes from the development of cataracts and for preventing eye dryness. Studies have demonstrated a link between vitamin E intake and macular degeneration. Specifically, those who consume more vitamin E are less likely to develop the advanced stages of this illness. Vitamin E also helps protect against eye infections.
Nuts and seeds are excellent sources of vitamin E. Sunflower seeds and almonds in particular are very high in this nutrient. Vitamin E can also be found in most fruits and veggies, including spinach, broccoli, mangoes, and tomatoes.
Studies have found that an adequate vitamin C intake lowers the risk of developing cataracts. If you're a smoker or a diabetic, it's even more important to get plenty of vitamin C in your diet, as smoking and diabetes deplete the eye's lens of vitamin C and make cataracts more likely. Vitamin C also has a role in preventing macular degeneration and can slow the loss of visual acuity as a person ages.
Oranges are perhaps the best-known source of vitamin C, but all citrus fruits are really high in this nutrient. You can also get plenty of vitamin C from spinach, tomatoes, leafy greens, kiwis, berries, and peas.
If you struggle to eat foods that are high in vitamins A, C, and E, then you may want to talk to your eye doctor about taking a vitamin supplement to ensure you meet your nutrition needs and protect your eyes.
To buy eye-care vitamins, contact a company such as Cambridge Institute for Better Vision.