With advancing age, we might catch several eye problems but these can be prevented with simple food inclusion in your diet. Also, some eye exercises serve a great deal in keeping the eye muscles fit(vitamins for weak eyesight)
Why are vitamins important?
In this blog, we will discuss vitamins that can even prevent macular degeneration and glaucoma. Do you know macular degeneration is irreversible? So, we are talking serious stuff here! Read on to save your eyes.
Glaucoma is another disorder that can damage the optic nerve and optic nerve once damaged, cannot be treated or healed. So, include these vitamins ASAP!
Vitamin A
If you don’t get your vitamins A from the food you eat, you will have a lot of eye problems. Vitamin A also called Retinol helps you to see in the dark. No, I’m not talking about achieving night vision of cats but normal human night vision. Vitamin A can reduce night blindness and prevent it.
Vitamin A is a component of Rhodopsin that lets us see in dim light and in that way it can aid in fighting night blindness or difficulty in seeing in dim light.
Without vitamin A, the tear ducts go dry and you have dry eyes. There are so many people carrying around a solution for lubricating their eyes when they need Vitamin A. If you have liver problems then you might need more bile salts to let your body absorb Vitamin A.
Without Vitamin A, you tend to get cataracts and macular degeneration. The macula is the back part of the eye.
It is a fat-soluble vitamin.
Vitamin A is available in foods like eggs and fish. If you are a vegetarian then you can get this vitamin from yogurt.
Vitamin B1
Also known as Thiamine, gets depleted when you have diabetes, eats high carbohydrate foods and refined food, and also if you take metformin. Without Vitamin B1 your risk of cataracts goes up and also your risk of getting retinopathy- problems of the retina because B1 is involved in keeping the outer coating that holds your nerve intact.
If you have any peripheral retinopathy problems then take Vitamin B1 but you wanna take it in a fat-soluble form like benfotiamine.
Vitamin B3
B3 or Niacin is good for glaucoma. All the B vitamins we are talking about are present in nutritional yeast and you should take it. Glaucoma is high pressure in the eye. This abnormal pressure causes damage to the optic nerve.
You can take peanuts, mushrooms, and fish to get rid of Vitamin B3 deficiency. But don’t try to take this Vitamin in excess as it can cause blurry vision and discomfort in the eye, especially the cornea.
Zinc
Well, zinc is not a Vitamin but it is an essential mineral when it comes to healthy eyes. Zinc is a very powerful antioxidant. Over 2 billion people on this planet are zinc deficient. Without zinc, Vitamin A has a hard time doing its functions.
Zinc is present in the eyes as it is a cofactor in many enzymes. Zinc also protects against cataracts and macular degeneration.
Carotenoid, Lutein, and Zeaxanthin
These are again not vitamins but are vital for eye health. You may have heard tomatoes are high in lutein, or kale or any type of green leafy vegetables. Carotenoids actually help in preventing macular degeneration and a lot of other things.
This also protects the eyes from harmful UV rays coming from the sunlight. We all know that our Ozone layer is depleting day by day and hence, UV rays are permeating more day by day so include spinach, lettuce, and collard greens in your diet.
Vitamin D
Vitamin D actually can help reduce the risk of cataracts. It is a fat-soluble vitamin. Vitamin D can help in the absorption of calcium and reduce inflammation.
You can get vitamins from food sources like salmon and tuna fish. Additionally, cod liver oil, milk, and milk products like cheese are rich in Vitamin D.
Vitamin E has not been researched enough in the eyes so we don’t have a lot of information regarding it. Vitamin E is a powerful antioxidant, and so is Vitamin C. again we could not add much about vitamin C due to a lack of research.
Vitamin B12
This vitamin needs a special mention as it causes a deficiency symptom known as the twitchy eye. This leads to the jumping of eyelids and flicking of it. It can be seen in both eyelids but that doesn’t happen often at the same time.
Foods rich in Vitamin B12 include milk, yogurt, cheese, and eggs. If you didn’t know that these funny twitches happen due to a deficiency then now it is time you include these foods in your diet.
In a nutshell, we can keep our eyes healthy if we really want to. If we form simple habits like including certain foods in our daily diet, we can keep our eyes healthy even at old age. Even if you wear glasses that doesn’t mean your eyes are not healthy. Do you know which are some of the best places to buy glasses online? Click now!
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