Helpful vitamins for eye health and vision improvement
The human eye is a complex organ that needs vitamins and nutrients to function properly. Common diseases such as diabetic retinopathy, age-related macular degeneration,glaucomaandcataractscan affect the human eyes. Although many factors contribute to these conditions, nutrients also play a significant role. In this section of health and wellness,SelMagzintroduces vitamins and nutrients that are essential for maintaining healthy eyes.
Essential vitamins and nutrients for eye health
1- Vitamin A:
Vitamin A is important for eyesight because it maintains the clarity of the cornea, the outer layer of the eye. It is part of rhodopsin, a protein in the eye that helps us see in low light conditions.Lack of VitaminA in developed countries is rare, but if not treated, it can causedry eyes.
Dry eye is a progressive disease starting with night blindness. If deficiency continues, it causes dry tear ducts, which may lead to corneal softening and irreversible blindness.
Vitamin A can also help protect against other eye problems. Some studies suggest that a diet rich inVitamin Amay reduce the risk of cataracts and age-related macular degeneration.
It is recommended to eat foods rich in vitamin A, such asapplessweet potatoes, leafy greens,pumpkinandpeppers instead of supplements for overall eye health.2- Vitamin E:
It is believed that many eye diseases are related to oxidative stress, which results from an imbalance between antioxidants and free radicals in the body.
Vitamin E is a strong antioxidant that helps protect cells, including eye cells, from damage caused by free radicals, harmful and unstable molecules. A study involving 3640 people with age-related macular degeneration showed that consuming 400 IU ofVitamin Eand several other nutrients in a daily supplement can reduce the risk and progression of the disease by up to 25%. Additionally, some studies suggest that foods containing vitamin E might help prevent age-related cataracts. More research is needed, as some studies show no link between vitamin E and this disease.
However, a diet rich in vitamin E, such as nuts, seeds, cooking oils, salmon,avocadoand leafy greens, is recommended for eye health.3- Vitamin C:In previous sections on SelMagz about health, you read that vitamin C is also a powerful antioxidant like vitamin E, protecting the eye from damage by free radicals. Studies show that daily vitamin C supplements can reduce the risk of age-related macular degeneration by up to 25%. It is also needed for collagen production, a protein that forms the structure of the eye, especially the cornea and sclera. Several studies indicate that vitamin C may help lower the risk of cataracts, which cause cloudy lenses and vision problems. For example, one study found that consuming more than 490 mg of vitamin C daily can reduce cataract risk by up to 75% compared to 125 mg or less.
Another study shows that regularly taking vitamin C supplements can reduce cataract risk by up to 45%.Citrus fruits and tropical fruits,bell peppers,
broccoli,
andkaleare rich in vitamin C and good for daily intake.
4- Vitamins B6, B9, and B12:
Researchers have also studied the effects of several B vitamins on eye health, including vitamins B6, B9, and B12. These vitamins can reduce the level of homocysteine, a protein in the body linked with inflammation and increased risk of age-related macular degeneration. A clinical study on women showed that taking 1000 micrograms of vitamin B12 daily along with vitamins B6 and B9 can reduce the risk of age-related macular degeneration by up to 34%. More research is needed to confirm the effects of these supplements, and it’s unclear if eating foods rich in B vitamins has similar benefits.5- Riboflavin:Another B vitamin linked to eye health is riboflavin (vitamin B2), which acts as an antioxidant and can reduce oxidative stress in the body, including the eyes.Scientists are studying riboflavin’s potential to prevent cataracts because a long-term deficiency may lead to this disease. Interestingly, many people with cataracts also have low antioxidant levels.A study found that a diet including 1.6-2.2 mg of riboflavin daily compared to 0.8 mg can lower cataract risk by 31-51%.Health authorities recommend consuming 1.1-1.3 mg of riboflavin daily. It is easy to get this amount from foods such as oats, milk, yogurt, beef, and fortified cereals.6- Niacin:
The main function of niacin (vitamin B3) is to convert food into energy and act as an antioxidant. Studies suggest niacin may help prevent glaucoma, which damages the optic nerve of the eye.
Animal studies show that high doses of niacin supplements can help prevent glaucoma. More research is needed to explore this potential connection. Caution is advised because high doses (1.5-5 mg daily) may cause side effects like blurred vision, macular damage, or corneal inflammation.
However, there is no evidence that natural foods containing niacin cause harm. Foods such as beef, chicken, fish, mushrooms,
almonds,
and legumes are good sources.
7- Lutein and Zeaxanthin:
Lutein and zeaxanthin are part of the carotenoid family, beneficial compounds produced by plants.
These carotenoids are found in the macula and
retina of the eye, helping filter harmful blue light and potentially protecting the eye from damage. Several studies indicate that these plant compounds may prevent cataracts and age-related macular degeneration.
A randomized controlled study found that lutein benefits patients with cataracts, with those consuming 15 mg of lutein three times a week experiencing improved vision over two years.
However, supplementation might not be necessary, as a diet rich in fruits and vegetables providing about 6 mg of lutein and zeaxanthin naturally offers similar benefits.Spinachcooked, kale, and
collard greens
are high in these carotenoids.
8- Omega-3 fatty acids:Omega-3 fatty acids are unsaturated fats. The cell membranes in the human retina are highly dense with docosahexaenoic acid, a type of omega-3. These fats help form eye cells and have anti-inflammatory properties that may help prevent diabetic retinopathy.A review of 31 studies suggests that diets including fatty fish like those in the Mediterranean diet may protect against diabetic retinopathy. Although more research is needed, omega-3s seem to play a role.
Omega-3s may also help alleviate dry eye by increasing tear production, as tear deficiency causes dryness, discomfort, and blurred vision.
You can increase your omega-3 intake by eating fish, flaxseeds, chia seeds,soybeans,and nuts. Omega-3 fatty acids are also found in cooking oils like canola and olive oil.9- Thiamine:Thiamine, or vitamin B1, plays an important role in optimal and proper cellular function, converting food into energy. This nutrient may also help reduce the risk of cataracts. A study shows that a diet high in thiamine can reduce cataract risk by 40%. It also suggests that protein, vitamins, niacin, and riboflavin may protect against cataracts too.
Thiamine is also proposed as a treatment for early diabetic retinopathy. According to a clinical trial, people taking 100 mg of thiamine three times daily showed decreased albumin in urine, a sign of diabetic retinopathy
in type 2 diabetes.
Foods rich in thiamine include grains, red meat, and fish, and it’s often added to products like breakfast cereals, bread, and
pasta.
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