Eyes are two sensitive and very important organs in our body, that taking care of them can includes eating healthy, which preserve the most important vitamins here to have healthy eyes.
Today’s Idea: The eyes are two important and critical members, whose care includes healthy eating, which is one of the most important vitamins for keeping the eye healthy.
You will learn more about some of the essential and key role vitamins and nutrients that help to keep your eyes healthy.
Vitamin A plays a key role in vision, keeping the cornea transparent, which is the outer cover of the human eye.
Also, this vitamin is a minor component of Rhodopsin, a protein in the eyes that helps in the light of low light conditions. Vitamin A deficiency is rare in developed countries, but if not addressed, it can lead to serious conditions in the name of dry skin.
Dry Eye is a progressive eye disease that begins with nyctalopia.
It is believed that many eye diseases are associated with oxidative stress, which is an imbalance between free antioxidants and free radicals.
Vitamin E is a powerful antioxidant that helps to protect cells against damages of free radicals, harmful and unstable molecules.
However, is it necessary to follow diets which is containing vitamin E. It is recommended to maintain optimal eye health.
Like vitamin E, vitamin C is also a strong antioxidant that may protect your eyes from damage to free radicals.
The results of a study showed that taking vitamin C may reduce the risk of progression of age-related macular degeneration to 25%.
In addition, vitamin C is essential for the production of collagen, a protein that plays an important role in the formation of eye structure, especially cornea and sclera.
Riboflavin, also known as Vitamin B2, is another family member of Vitamin B that can help eye to maintain healthy.
As an antioxidant, riboflavin can reduce oxidative stress in the body, also it include in your eyes.
Specifically, scientists have studied the capacity of riboflavin to prevent cataracts, because a shortage of this nutrient in the long term may lead to the disease.
Vitamins B6, B9 and B12
This combination of vitamins can reduce levels of homocysteine, a protein in the body that may be associated with inflammation and increased the risk of macular degeneration which is associated with aging.
The results of a clinical study with the presence of female subjects showed that 34% reduction in the risk of macular degeneration associated with age after taking 1,000 μg of vitamin B12 plus vitamins B6 and B9.
Niacin or Vitamin B3
The main function of niacin (vitamin B3) in the body is to help the process of converting food into energy. Also, this nutrient can act as an antioxidant.
Recently, studies have shown that niacin may be effective in preventing blackouts, conditions that the eye’s optic nerve gets damaged also.
Among the best sources of nutrition for this nutrient food, those that can be mentioned are beef, poultry, fish, mushrooms, peanuts and legumes.
Omega-3 fatty acids
Omega-3 fatty acids are a kind of unsaturated fat. The human retina cell membrane contains a high density of DHA, which is contained as one type of omega-3.
Along with helping to form eye cells, omega-3 fatty acids have anti-inflammatory properties that may be useful in preventing diabetic neuropathy.
Also, these fatty acids may be useful for those people with dysentery, because they help to produce more tears.
Thiamine or Vitamin B1
It plays a role in optimal cellular function and converts food to energy. This nutrient may also be effective in reducing the risk of developing cataracts.
The results of a study in Australia showed that 40% of reduction in the risk of cataract among people who followed a diet rich in thiamine is estimated by the use of this vitamin. Additionally, thiamine has demonstrated its ability to diabetic retinopathy.