Prevents Dryness And Soreness, 7 Vitamins That Are Important For Eye Health

Illustration of vitamins that are important for the eyes (Unsplash/Allef Vinicius)

JAKARTA – Dry eyes are often experienced, but few people are aware of the causes. Generally, dry eye occurs due to decreased tear production. There are several ways to deal with this, such as using eye drops or prescription topical medications.

Of the many eye problems, such as dry and sore eyes, presbyopia, cataracts, glaucoma, diabetic retinopathy, to macular degeneration, you can prevent them by adopting healthy habits. For example, eating foods that contain vitamins are important for eye health. Here, a list of vitamins that help maintain eye health:

1. Vitamin A

Vitamin A plays an important role in vision and keeps the cornea of the eye clear. Quoting Healthline, Wednesday, January 26, this vitamin includes a component of rhodopsin, an eye protein that allows you to see in low light conditions.

A lack of vitamin A can affect your tear ducts and your eyes can dry out. Vitamin A can be obtained from green leafy vegetables, pumpkin, bell peppers, sweet potatoes, and carrots.

2. Vitamin E

If on the skin, vitamin E helps maintain skin moisture and elasticity. For the eyes, vitamin E is a powerful antioxidant that helps protect cells, including eye cells, from free radical damage. According to studies, a diet high in vitamin E can help prevent age-related cataracts.

Foods that can help deal with oxidative stress or that are high in vitamin E include salmon, avocados, and green leafy vegetables. In addition, nuts and seeds are also recommended to be consumed when dieting vitamin E.

Illustration of vitamins that are important for the eyes (Unsplash/Allef Vinicius)

3. Vitamin C

Functions like vitamin E, vitamin C is also an antioxidant that can protect the eyes from damaging free radicals. Vitamin C is needed by the eye to make collagen, a protein that gives structure to the eye, especially in the cornea and sclera.

Well, when consuming 490 milligrams of vitamin C per day, it has been shown to reduce the risk of cataracts by 75 percent compared to consuming 125 milligrams. You can eat tropical fruits such as oranges and papayas, bell peppers, broccoli, and kale which contain vitamin C.

4. Vitamins B6, B9, and B12

The combination of vitamins B6, B9, and B12 can lower levels of homocysteine, a protein in the body that may be linked to inflammation and an increased risk of AMD (Age-related macular degeneration). A clinical study in women showed a 34 percent reduced risk of developing AMD when taking 1,000 mcg of B12 along with B6 and B9.

5. Riboflavin

Riboflavin is included in the category of vitamin B complex, namely vitamin B2 which is an antioxidant. This vitamin also helps prevent cataracts, studies have found a 31-51 percent reduced risk when dieters consume 1.6-2.2 mg of riboflavin compared to 0.08 mg per day. Some foods that are high in riboflavin include wheat, milk, yogurt, beef, and cereals.

6. Niacin

Niacin, also known as vitamin B3 helps convert food into energy. This vitamin can also act as an antioxidant, which research shows has a role in preventing glaucoma. But too much can also have negative effects on the eye, including blurred vision, macular damage, and inflammation of the cornea. Food sources that contain vitamin B3 include beef, poultry, fish, mushrooms, peanuts, and peas.

7. Omega-3 fatty acids

Omega-3 fatty acids are a type of polyunsaturated fat that contains DHA in the retinal membrane, or similar to omega-3. These ingredients help form eye cells and have anti-inflammatory properties that play a role in preventing diabetic retinopathy.

Omega-3 fatty acids are also beneficial for someone with dry eye disease to help produce more tears. If you experience dry eyes, discomfort, and occasional blurred vision, you can eat foods high in omega-3 fatty acids, including flaxseeds, chia seeds, soybeans, and nuts.