October 5, 2022 - Parul Saini, Webmedy Team
Updated Version - July 12, 2023
Your eyes are complex organs that require many different vitamins and nutrients to function properly. A nutritious, varied diet is important for eye health. In this article, we will learn about the essential vitamins and minerals for good eye health, which you can take to treat tired eyes.
Some major problems of eyes are:
Glaucoma is an eye condition that damages the optic nerve. The optic nerve sends visual information from your eye to your brain and is important for good vision. Damage to the optic nerve often results from high pressure in your eye. But even normal eye pressure can lead to glaucoma.
Age related macular degeneration (AMD) is an eye disease that can blur your central vision. This occurs when aging causes damage to the macula. The macula is part of the retina and controls sharp, straight-line vision.
Cataract is an eye disease in which your lens becomes cloudy. The proteins in your lens break down and things start to look blurry or less colourful.
Retinopathy is damage to the retina of the eye, which can lead to loss of vision. This damage to the retina is caused by abnormal blood flow.
These major problems are mainly caused by high levels of oxidation, often due to high blood sugar levels or high levels of fat storage hormones. This is the reason that if you have diabetes, you are more prone to eye problems. Lifestyle, diet, or age-related factors can also play a part in eye problems but sugar is the main cause.
Poor nutrition can lead to vision problems, but it is easier to fix than other factors. Some important nutrients can act as antioxidants. Their protective properties help fight inflammation, support healthy blood sugar levels and strengthen the eyes. These vital nutrients for healthy eyes are:
Let’s look at each of these nutrients and know how their deficiency can cause eye problems.
Vitamin D deficiency can cause dry eye syndrome. Vitamin D deficiency can contribute to dry eyes and difficulty producing tears when vitamin D levels drop. Blurred vision and itchy eyes may occur. It is also possible for the eyes to be more sensitive to light than usual. Vitamin D is considered to be anti-inflammatory, so it helps with dry eyes.
If you are experiencing these symptoms of dry eyes, increasing your intake of vitamin D may provide relief. Most of the vitamin D comes from sunlight, so spending more time outside can help. Vitamin D is also found in eggs, mackerel, milk and salmon.
Severe vitamin A deficiency can lead to xerophthalmia, a serious condition that can result in blindness. Some studies suggest that consuming high amounts of vitamin A may reduce the risk of cataracts and age-related macular degeneration.
Vitamin C has several important roles, including helping to protect cells and support the blood vessels in the eyes. Vitamin C is needed for the nerve cells in the eye to function properly. On top of this, vitamin C is needed for the formation of connective tissue such as the collagen found in the cornea.
Studies have shown that vitamin C may protect against cataracts and help prevent the progression of age-related macular degeneration (AMD). Vitamin C deficiency can cause dry eyes. On the other hand, taking a vitamin C supplement helps with dry eyes.
Vitamin E deficiency can cause a variety of symptoms, including loss of vision and loss of vision over time. This is because the light receptors in the retina can be damaged. Vitamin E is an antioxidant so may also protect against oxidative damage. Since it is associated with diseases such as age-related macular degeneration (AMD), getting enough vitamin E may reduce the risk of developing this problem.
Vision problems, such as blurred or distorted vision, can occur when the diet does not contain enough vitamin B12. In general, taking supplements can help ward off vision problems that are a result of B12 deficiency. To prevent the problem from developing, foods including tofu, fish, paneer and milk should be consumed regularly.
Zinc deficiency can cause blurred vision. Zinc is believed to contribute to the prevention of cataracts in addition to protecting the eyes from oxidative damage. Zinc may reduce the risk of developing age-related macular degeneration (AMD).
Some foods that contain zinc include cashew nuts, pumpkin seeds, quinoa, and legumes.
September 30, 2023