Your eyes need a critical balance of vitamins to keep vision at its best, especially as you age.
And if you don't get enough of some vitamins like A and B12, you may be more prone to developing eye diseases that can lead to poor eyesight and even blindness.
Vitamins C and E are powerful antioxidants. As such, it has been associated with a reduced risk of developing cataracts.
Antioxidants help protect against free radicals that can cause changes in the lens of the eye, leading to impaired vision.
Here are 4 of the most important vitamins you need to keep your eyesight sharp.
1. Vitamin A
"We all have heard that carrots are good for the eyes," says Soner Garg, an ophthalmologist and professor of ophthalmology at Thomas University. "This is partly due to their high levels of vitamin A."
Vitamin A is important to both the front of the eye, which is called the cornea, as well as the back of the eye, called the retina, Garg says.
when you lack vitamin A in your diet, it can damage the cornea and retina of the eye, leading to vision damage.
This is because vitamin A helps produce the pigments that allow the retina of the eye to function properly. And when you don't have enough vitamin A, you may have trouble seeing in low light.
2. B vitamins
B vitamins, such as B6, B12 and folic acid, can help improve eye health by preventing age-related macular degeneration (AMD), a condition in which the retina deteriorates over time, leading to blurred vision. This is because B vitamins reduce blood levels of homocysteine, an acid that can affect the arteries of the retina and is an independent risk factor for age-related macular degeneration.
A deficiency in B vitamins can also lead to problems with the optic nerve, which is the tissue responsible for taking pictures from the eye to the brain. In severe deficiency, it can cause double vision or blind spots.
3. Vitamin C
A cataract is a clouding of the lens of the eye that is clear in its normal state, and it is among the most common conditions that worsen with age.
Several studies have shown that getting at least 140 mg per day of vitamin C can help prevent cataracts. But be careful not to over-eat large amounts.
Studies also show that vitamin C can also help slow the progression of age-related macular degeneration by strengthening the blood vessels in the eye that support the retina.
4.Vitamin E
Vitamin E works as an antioxidant in the body and studies show that it may protect against vision loss in old age.
More research is needed, but some studies suggest that consuming a diet rich in vitamin E or taking vitamin E supplements long term may help prevent cataracts and age-related macular degeneration.
Studies also indicate that the antioxidants in vitamin E can help slow the progression of cataracts, and experts recommend taking at least 100 IU to benefit.
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