7 Types Of Vitamins That Are Important For Eye Health

Illustration of types of vitamins that are important for eye health (Freepic/coconie_studio)

YOGYAKARTA Lack of vitamins can affect eye condition. Such as cataracts, glaukoma, and macular degeneracy related to age. Research shows that if the vitamins needed by the eyes are sufficient, it can help protect or slow down the decline in eye condition. For this reason, here are the types of vitamins that are important for eye health.

Vitamin A is a component of rhodopsin protein that allows the eye to see in dim conditions of light. According to the American Academy of Ophthalmology reported by Medical News Today, Thursday, December 26, vitamin A deficiency can cause dusk.

Vitamin A also supports the function of the corona which is an outer layer supporting the eyes. If someone lacks vitamin A, the eye may feel dry. While beta carotene, is a type of plant pigment called a carotenoid found in many colorful fruits and vegetables.

When a person consumes a carotenoid, his body turns the pigment into vitamin A. Vitamin A can be obtained from various types of food. Such as sweet potatoes, carrots, red peppers, labus, and siam labus.

Alfa tokoferol is a form of vitamin E which has a very strong antioxidant nature. This antioxidant helps fight free radicals that damage the tissue throughout the body. Sometimes, free radicals can also damage the protein in the eyes. This damage can result in the formation of cloudy areas, or cataracts, in the eye lens. Foods containing vitamin E include almonds, sunflower seeds, peanuts, safflower oil, soybean oil, corn, and asparagus.

Vitamin C plays an important role in the eye to protect damage caused by UV rays. Although the concentration of vitaminC in the eyes often decreases with age, a diet with enough vitamin C can overcome this.

Vitamin C also helps protect against oxidative damage. Oxidative damage, including risk factors for age-related cataracts, be it cortical or nuclear cataracts. Cortical catalysts, developing on the edge of the eye lens. While nuclear cataracts occur deep in the middle. To meet the intake needs of vitamin C, you can consume oranges, broccoli, Brussels cabbage, blackberry, and Balinese oranges.

Research in 2018 found a relationship between reduced intake of vitamin B3 (niasin) and glaukuma. In glaukoma sufferers, fluid buildup in the eyes puts pressure on the optical nerve. Over time, this can damage nerves, which result in loss of sight. Lack of vitamin B1 and try tolamin can reduce the symptoms of dry eye disease, according to studies. So it is very important to get vitamin B intake. Foods containing B1 vitamins include nuts, fish, pea, and yogurt. To get vitamin B2, you can consume beef, milk, fungi, and almond beans. Vitamin B3 (niasin) is contained in the hearts of cows, chicken, salmon and tuna, red and white rice, peanuts.

While vitamin B6 (pirdoxin) is found in beans, dark green leafy vegetables, poultry, beef liver, salmon, and tuna. Complementing the need for vitamin B9 (folate acid), it can consume dark green leafy vegetables, peanuts, nuts, seafood, solar flower seeds, eggs. Vitamin B12 (cobalamin) is found in fish, liver, red meat, poultry, eggs.

Lutein and zeaxanthin are caroteneoid antioxidants found in high quantities in green leafy vegetables. Both are also found in the lens and retinal eye. If the intake is less, it can cause oxidative damage to the retina. According to research, consuming about 6 milligrams (mg) of lutein and zeaxanthin per day can reduce the risk of a person exposed to AMD. Intake of 0.5 1 mg per day can also reduce the risk of glaukuma. Foods as a source of lutein and zeaxanthin, including egg yolk, corn, asparagus, broccoli, lettuce,Lomps, kale, and spinach.

Zinc is a mineral that helps the health of the retina, cell membrane, and eye protein structure. Zinc allows vitamin A to move from the heart to the retina to produce melanin. Melanin is a pigment that protects the eye from UV light. To get zinc from daily food, you can consume seafood, turkey, beans, nuts, whole grains, Zoo seeds, and milk.

Eye retina contains high concentration omega-3 fatty acids. These fatty acids help protect the retina from damage and degeneracy. Many doctors recommend omega-3 fatty acids for the treatment of dry eye syndrome. Well, foods enriched in omega-3 fatty acids include fatty fish such as sardines, tuna, and herring; hemp seeds; walnuts; and chia seeds.

In addition to meeting the needs of vitamins for eye health, it is also important to maintain a healthy and balanced diet. Various diets will also be more nutrient-intensive.