Home | Health | 4 Vitamins That Help Maintain Eye Health

4 vitamins that help maintain eye health

4 vitamins that help maintain eye health

In the fast-paced digital age where screens dominate routine lives, maintaining good eye health is more important than ever. While several home remedies and exercises can help improve vision, nutrition plays a key role in maintaining eye health. Balanced meals rich in essential nutrients help in preserving and enhancing vision. So, here are some of the key vitamins and minerals one can get via daily meals that help contribute to good eye health:

Key vitamins
1. Vitamin A (beta-carotene)
Vitamin A is crucial for eye health, as it helps promote good vision, prevent night blindness, and maintain the health of the cornea. This fat-soluble vitamin is essential for the formation of rhodopsin—a photopigment found in the retina. Rhodopsin is critical for low-light vision and helps the eyes adjust to varying light conditions. A study published by the American Academy of Ophthalmology found that one of the reasons for night blindness is a severe deficiency of vitamin A. The cornea—the eye’s protective outer layer—acts like a shield for the organ. Lack of vitamin A affects the production of moisture in the eyes, resulting in dryness that can directly impact the health of the cornea. Beta carotene, a plant pigment found in colorful fruits and veggies, is the main source of vitamin A. When consumed, the body converts beta-carotene into the essential vitamin.

Sources: Some of the best sources of vitamin A (beta-carotene) are:
– Dark leafy greens like spinach and kale
– Veggies like red pepper and broccoli
– Orange and yellow fruits and vegetables such as carrots, pumpkin, squash, cantaloupe, apricot, and sweet potatoes

2. Vitamin E
This is another fat-soluble antioxidant that plays a vital role in protecting cells, including those in the eyes, and fatty acids from oxidative damage. The retina, in particular, is dense in fatty acids and requires vitamin E to function optimally. Vitamin E also plays a role in combating free radicals, which are harmful molecules that can damage body tissues and harm proteins in the eyes. This, in turn, may lead to cataracts or cloudy vision. In addition to this, studies show that a deficiency in Vitamin E puts one at a higher risk of developing age-related cataracts. Based on a study, the minimum daily intake of vitamin E is estimated at 7 mg, but one should get tested and consult a doctor to get personalized recommendations for improving vitamin levels.

Sources : Nuts like almonds and peanuts, which make for a convenient snack, are packed with vitamin E. Sunflower seeds are another excellent source of vitamin E and can be easily added to salads or yogurt. Spinach, fortified cereal, and safflower, soybean, corn, and wheat germ oils, are also good sources of vitamin E.

3. Vitamin C
Vitamin C is known for its potent antioxidant properties that fight oxidative stress, which can contribute to the development of eye diseases like cataracts and age-related macular degeneration (AMD). Apart from this, vitamin C also helps protect the eyes from harmful UV radiation. Some studies have shown that those with an adequate vitamin C intake had clearer lenses and were 33% less likely to develop cloudy vision.

Sources: Citrus fruits like limes, lemons, grapefruit, and gooseberries, kiwis, Brussels sprouts, blackberries, strawberries, bell peppers, cauliflower, cabbage, broccoli are all rich sources of vitamin C. Regular intake of these foods not only supports the immune system but also helps maintain the structural integrity of the eyes.

4. B vitamins
The B-vitamin complex, including B6, B9 (folate), and B12, plays a collaborative role in maintaining eye health. Intake of B vitamins can help reduce elevated levels of homocysteine, a compound linked with inflammation and a heightened risk of AMD. Additionally, vitamin B2, also known as riboflavin, helps lower oxidative stress on the eyes. Studies have shown that many people with cataracts have a deficiency of vitamin B2.

Sources : Leafy greens and legumes are rich in B vitamins, especially B6 and B9. One can add beans, lentils, chickpeas, peanuts, fish, green peas, yogurt, seafood like salmon and tuna, and mushrooms to daily meals to increase the intake of B vitamins.

Additionally, lutein and zeaxanthin are fat-soluble antioxidants that help protect the eyes from harmful ultraviolet rays and prevent AMD and cataracts. So, one should opt for foods rich in these antioxidants, like kale, dark green leafy vegetables, pistachio nuts, egg yolk, asparagus, and corn.

Other nutrients
1. Omega-3 fatty acids
Omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for maintaining the health of the retina. These fatty acids contribute to the structure of cell membranes in the eyes and support the overall health of the ocular surface. Apart from this, omega-6 fatty acid or gamma-linolenic acid (GLA) in small quantities may help with eye health.

Sources: Fatty fish like salmon, sardines, mackerel, and trout are rich sources of omega-3 fatty acids. Alternatively, one can opt for sources like flaxseeds, soy milk, chia seeds, and walnuts, adding them to breakfast smoothies or snacks. Further, primrose oil and starflower oil are some rich sources of omega-6 fatty acids. The lubricating effect of these fatty acids helps prevent dry eyes and promotes overall eye comfort.

2. Zinc
Zinc is a mineral that plays a crucial role in maintaining the health of the retina. It is a key component of enzymes that support various physiological processes in the eyes, including the conversion of beta-carotene into Vitamin A.

Sources: Meat, dairy products, oysters, nuts, pumpkin seeds, crab, beans, cashews, and legumes are excellent sources of zinc. Ensuring an adequate intake of this trace element is essential for preventing vision-related complications.

Recent Topics

9 Simple Steps to Create a Lush Green Lawn

9 Simple Steps to Create a Lush Green Lawn

The grass can be greener where you want it to be! Learning to take care of your lawn appropriately and maintaining it can help you create a lusher, greener yard for hosting cookouts, picnics, barbecues, or a relaxing yard for you and your loved ones. You can take some quick, easy steps to avoid faded or dead patches and create the lawn of your dreams. Check out nine ways to maintain a green lawn. Test the soil To create a vibrant green yard, you must start by caring for the most critical factor – the soil. Since grass needs nutrients like nitrogen and phosphorus to thrive, it is important to ensure your soil is enriched with them. To ensure the best grass growth, it is also important to have a soil pH level of 5.5 to 6.5. Using a home soil test kit or hiring an agency can help you take the guesswork out of soil profiling. These tests usually cost around $20 and are the foundation of a beautiful, well-nourished lawn. Aerate the lawn If your lawn is used to a lot of walking and trundling by your children or pets, it may be wise to aerate it before planting any grass.
12 Smoothies to Manage Arthritis and Relieve Joint Pain

12 Smoothies to Manage Arthritis and Relieve Joint Pain

Arthritis is characterized by swelling or tenderness of the joints. It affects over 50 million people in the country. The main symptoms of arthritis are joint pain and stiffness, which tend to worsen with age. It may be inherited or caused by immune problems or metabolic conditions like gout. Making changes in daily meal plans can help manage arthritis symptoms. One of the easiest ways to introduce inflammation-relieving foods into one’s life is with delicious smoothies. Try these twelve arthritis-friendly smoothies at home to alleviate joint pain. Pineapple and turmeric smoothie Blend a quarter of a pineapple with water, orange, turmeric, lemon zest, mango, ginger, carrot, and salt. This delicious yellow smoothie is rich in antioxidants from pineapple, orange, and turmeric, which can reduce oxidative stress in the body. The main active component of turmeric, curcumin, inhibits COX-2, the enzyme that causes joint pain and inflammation, helping reduce symptoms of arthritis. The pineapple, orange, and mango add vitamin C to the smoothie, which also helps fight inflammation. Pineapple also contains the enzyme bromelain, which can help reduce arthritic pain. Kiwi and kale green smoothie Blend two kiwis with a bunch of kale, one mango, one orange, and some water to create a quick and easy green smoothie.
10 types of foods to avoid to manage multiple sclerosis

10 types of foods to avoid to manage multiple sclerosis

Multiple sclerosis is a chronic autoimmune disorder that affects the central nervous system. It causes damage to the myelin sheath, which is a covering that protects the nerve fibers, and leads to several debilitating symptoms. It is a complex health disorder without any cure and its exact cause is unknown. However, lifestyle changes such as eating mindfully may help manage the condition. Certain types of foods worsen the symptoms and should be avoided. Saturated fats Saturated fats are mostly found in animal-based products and by-products. Additionally, they are present in certain types of oils. Saturated fats increase inflammation levels in the body as these raise the level of LDL or bad cholesterol. This increases the risk of heart disorders, which most people with multiple sclerosis are highly prone to have. So, it is best to avoid foods with saturated fats, such as: Red meat Full-fat dairy Butter Processed snacks, such as cakes, cookies, and chips Palm oil Coconut oil Trans fats Another group of foods to avoid to manage multiple sclerosis is those containing trans fats. Just like saturated fats, trans fats also increase the level of inflammation in the body. Trans fats are known to increase inflammation levels within blood vessels.
7 early and noticeable signs of Parkinsons disease

7 early and noticeable signs of Parkinsons disease

Parkinson’s disease is a progressive neurological disorder primarily affecting the nerves communicating signals from the brain. An intricate network of nerves runs throughout the body carrying electrical impulses and signals to control a specific part or function. Parkinson’s disrupts these communication channels, making it difficult to control automatic reflexes and movements. It is only possible to manage Parkinson’s with early diagnosis as the disease has no cure. Tremors One of the first signs of developing Parkinson’s is tremors. People might experience different intensities of this motor function, but often, resting tremors are the first indicators of the neurological disorder. Resting tremors develop when the body is active and subside when the body is at rest. For example, one might not notice the tremors while using the hand actively. But when the hand is in a rested position, these tremors develop abruptly and are more noticeable while walking or sitting. Tremors that get worse with time start to interfere with regular activities like writing or shaving, among other actions that require fine gross motor skills. The uncontrolled shaking starts with just the thumb or one of the fingers, usually affecting one hand. However, the intensity of these tremors varies depending on how quickly the condition progresses.

Most Popular

Overactive Bladder – Management Options, Prevention, and Causes
01

Overactive Bladder – Management Options, Prevention, and Causes

An overactive bladder (OAB) results in frequent, unexpected urges to urinate. When one is dealing with an overactive bladder, they can experience frequent urges during the day and at night, along with incontinence. However, simple changes, such as better food choices, timed voiding, and bladder-holding techniques utilizing the pelvic floor muscles, can help one manage the symptoms of an overactive bladder. Here are a few things one should know when affected by OAB: Signs One may experience the following symptoms: Sudden and frequent urge to urinate Accidental urination right after experiencing an urge to urinate (urgency incontinence) Frequent urination, typically two or more times every few hours Need to go to the washroom more than two times every night (nocturia) Even if one can urinate normally when dealing with an overactive bladder, symptoms like unexpected frequent urination and nighttime urination can disrupt daily routine and cause discomfort. Doctors may refer the patient to a urologist, who focuses on illnesses and conditions of the reproductive system and urinary tract. One should consult a doctor as soon as they notice any of the signs. Overactive bladder is common in older adults, but some women can develop the issue at about 45. Ways to manage an overactive bladder People with overactive bladder may respond to a variety of therapies.
Read More

© 2024 EntryNotes.com. All Rights Reserved.