The eye is an organ part of the visual system in the human body that enables individuals to see. But several factors can affect one’s overall vision. Age, diabetes, high blood pressure, and genetics are significant factors impacting one’s vision. Improper nutrition can also be a contributing factor to poor vision. Therefore, one must ensure they eat foods rich in vitamins to improve eye health. Here are four such vitamins to include in each meal.
Vitamin A
Including foods rich in vitamin A may help maintain a clear cornea (the outer covering of the eye). The vitamin is also a component of a protein in the eyes known as rhodopsin. The protein allows individuals to see in low light conditions. Furthermore, vitamin A reduces the risk of age-related macular degeneration (AMD) and cataracts. Foods abundant with A vitamins include pumpkins, bell peppers, squash, and sweet potato. Carrots, black-eyed peas, spinach, broccoli, mangoes, and cantaloupe are other foods rich in this vitamin. The lack of vitamin A can lead to xerophthalmia, a severe condition that may cause permanent blindness.
Vitamin C
Eating foods rich in vitamin C can have several health benefits, including those for the eyes. The vitamin also protects the eyes from oxidative damage. Such damage is a crucial factor that can trigger the development of nuclear and cortical cataracts, which are common age-related cataracts. Oranges, blackberries, grapefruit juice, and Brussels sprouts are some foods to consume to improve the vitamin levels in the body. Research indicates that people who developed a nuclear cataract had clearer lenses when they ate foods rich in vitamin C. The nutrition from these foods can also protect the eye against UV light damage. While the concentration of vitamin C in the eyes depletes with age, taking supplements based on a healthcare professional’s advice may help replenish the vitamin.
Vitamin E
Following meal plans that are rich in vitamin E can significantly improve one’s vision or prevent potential disorders. To improve levels of E vitamins, one must include sunflower seeds, peanuts, safflower oil, soybean, asparagus, and peanuts in their meals. Salmon and avocados are other healthy sources of vitamin E. People who consume these foods improve Alpha Tocopherol concentration, a form of vitamin E with powerful antioxidant properties. Antioxidants are known to fight and prevent free radicals, which may otherwise damage tissues throughout the body. These radicals may also damage proteins and lead to the formation of cloudy textures (cataracts) on the lens of the eye.
B Vitamins
B vitamins such as B6, B9, and B12 are known for their benefits, especially for improving eye health. Combining the three vitamins help reduce homocysteine, a protein that may increase the chances of developing AMD and potentially trigger inflammation. Riboflavin is another B vitamin known to protect the eyes. The antioxidants may help reduce oxidative stress in the body, including stress in the eyes. As for foods, people should include chickpeas, poultry, and salmon in their meals to improve vitamin B6 levels. Some foods rich in B9 include peanuts, seafood, and eggs. As for B12, the liver and kidneys of beef, veal, and lamb are suitable sources of the vitamin.
Contact lenses
Healthy foods rich in vitamins can improve overall eye health and protect them from potential diseases. However, sometimes these vitamins can only do so much. One may need to try other means, such as wearing contact lenses, to manage their eye health. There are various lens types for the eyes. One of them is toric lenses made for those with astigmatism. Other common vision problems that might need one to wear contact lenses include myopia (nearsightedness), hyperopia (farsightedness), and presbyopia. A few popular brands for contacts include those from Bausch & Lomb, Johnson & Johnson, Alcon, and Coopervision.
