According to nutrition experts, vitamin has many important uses for the health of the eyes. The use of each type of vitamin for the health of the eye will be explained more clearly below. Let consult and create a proper menu for your family.
Vitamin A and Beta -carotene
Vitamin A is a collection of antioxidants that protect eyes and maintains good eyesight. It helps the eye muscles and cornea fight against infections caused by bacteria or viruses. Vitamin A is found in many fruits and vegetables of different colors, called pre-vitamin A and carotene. When those substances are provided into the body, they will be converted into retinol which brings many benefits to the eyes. Beta- carotene is found out in yellow or red vegetables such as carrots, spinach, kale, green peas, tomatoes, chili peppers, sweet potatoes, cantaloupe.
Vitamin C
Vitamin C can help prevent the risk of many eye diseases such as cataract, diabetic retinopathy, and glaucoma. Moreover, it shapes and strengthens the connective tissues such as collagen and protects the surface of the eye and cornea. The process of blood circulation will also be promoted to the capillaries of the retina which can prevent the progression of macular degeneration due to age. Vitamin C is contained in many citrus fruits, tropical fruits, and vegetables including lemon, orange, grapefruit. It is advisable to drink one glass of fresh orange a day to keep healthy eyes.
Vitamin E
Vitamin E is beneficial in preventing problems of degeneration and cataract. You can find vitamin E in almonds, sunflower seeds, spinach, tomatoes, kiwi, mango and other nuts, etc.
Lutein and Zeaxanthin
Researchers said that lutein and zeaxanthin can help prevent the harmful effects of blue light, protect the retina from being vulnerable to oxidation, and prevent macular degeneration. These two substances, also known as carotenoids, can be found in green leafy vegetables such as broccoli, collard greens, and colorful fruits.
Vitamin D
Ophthalmologists often recommend sunbathing to enhance eye health as that will help the body synthesize vitamin D. Vitamin D can also help prevent macular degeneration and increase the eyesight. Besides sun exposure, you can also provide vitamin D for the body by consuming the salmon, mackerel, sardines, milk and other fruits.
Omega-3 fatty acids
Omega-3 fatty acids can enhance the retinal health, create tears, reduce the pressure for the, and prevent the risk of macular degeneration. There are plenty of omega-3 fatty acids in walnuts, sunflower seeds, fish oil and olive oil. Especially, salmon is food that you should use regularly because it contains high Omega-3 intake.
The provision of the vitamins on the body through natural sources are always encouraged. Besides, you can also use other sources to provide enough of vitamins for your eyes.
