Good eyesight plays an important role in our lives. It allows us to see things around us, as well as enhancing our facial appearance. Unfortunately, cases of poor eyesight and eye diseases have been on the increase. This may be attributed to sun glare, bright light from devices such as television and computer monitors, and poor foods. One of the best ways to maintain good eyesight and also combat ailments is through consuming the following vitamins:
1. Vitamin A
Vitamin A is an antioxidant, which helps in regulating the amount of light entering the eye through the retina. Too much or too little light will have adverse effects. Lack of sufficient quantities of Vitamin A may lead to night blindness, abnormal dryness of the cornea or conjunctiva (xerophthalmia), swollen eyelids, ulcers of the cornea, and other diseases. Good sources of the Vitamin include reddish colored fruits such as tomatoes, carrots, red cherries, and plums.
Lycopene is a type of Carotenoid. This essential vitamin helps in regulating the functioning of the eyes. It safeguards the eye from free radicals. Lycopene also improves the eye’s immune system. Research also shows that sufficient supply of this vitamin may slow down the aging of the eyes. Notable sources of the vitamin include tomatoes, and red plums.
3. Vitamin K
Vitamin K ensures that the blood in the body is healthy. This makes certain that the essential nutrients are distributed to different parts of the body. The essential vitamin also helps the blood to clot quickly. Green leafy vegetables are the main source of the vitamin. A person using “blood thinners” should only consume little quantities.
Eyes need lutein in order to function properly. Unfortunately, although the body produces this essential vitamin, the quantities are usually insufficient. This necessitates the need to supplement the vitamin with other natural sources. Getting enough Lutein from healthy foods may be tasking. A person may therefore opt for lutein supplements.
5. Vitamin D
This vitamin is essential for proper metabolism of calcium and phosphorus. Calcium and phosphorus are needed for strong eyes, cartilage, and bones. Lack of the nutrients may lead to diseases such as rickets, and poor vision.
Beta-carotene is important for the development of healthy eyes. The vitamin also works together with lutein to form a block against ultra violet (UV) rays. The sun rays can damage the eyes especially during too much light. This may further lead to complications such as eye cancer or cataracts.
7. Vitamin C
Previously, vitamin C was only believed to fight off flu and colds. Over time, research has also shown that the vitamin plays an important role in achieving healthy eyes and good eyesight. Vitamin C guards the eyes against cataracts, pre-mature aging, and macular deterioration .Citrus fruits, sweet potatoes, broccoli, kale, and red tomatoes are some of the sources of vitamin C.
Zinc is responsible for strengthening the eye tissue. This ensures that your eyes remain healthy for longer while at the same time looking youthful. Some common sources of zinc include liver, oysters, red meat, milk, brewer’s yeast, wheat germ and much more. The quantity consumed should be kept at a minimal since too much of it may affect how copper is absorbed in the body.
Zeaxanthin is classified as a carotenoid. It is also a strong antioxidant thus ensures that free radicals do not harm the eyes. By stopping the radicals, a person is not only able to have good eyesight, but also slowing down the aging of the eyes.
10. Vitamin E
Vitamin E is one of the main antioxidant vitamins. This vitamin helps achieve good eyes and sight by improving the immune system. It encourages the growth of healthy tissues and cells in the eye. Vitamin E also improves the protection against free radicals and environmental contaminants. Lack of the vitamin may cause impaired vision or abnormal movement of the eyes. Sources of the nutrient include almonds, avocado, walnuts, rapeseed oil, cod liver oil, peanut oil, among other sources.
The cost of living is increasing by the day. This is making it more expensive to seek medical care for the eyes. It is therefore ideal to prevent the illness or poor eyesight-taking place in the first place. The best effect will be achieved by knowing the right quantity. It is important to seek medical advice before using a vitamin. For instance, vitamin such as beta-carotene is believed to encourage lung cancer in smokers and ex-smokers.