Being a delicate and an important organ, eyes deliver more than what we say hence it is very important to take good care of our eyes to ensure proper vision. Factors like improper diet, wrong reading habits, infection, inadequate sleep, ageing adversely affect vision resulting in problems like blurred vision, short sightedness, long sightedness and many other eye disorders.
Taking a diet full of vitamins and minerals, performing eye exercises, proper reading habits can help a lot in maintaining a healthy vision. The most vital vitamins to keep your eyes away from diseases are vitamin A, C, D, and E. These vitamins have special importance in taking care of your eyes and they boost the health of eyes in many ways as given below.
Vitamin A and Beta carotene
Beta carotene, a precursor to vitamin A is an effective antioxidant which is converted into vitamin A in the body itself. Vitamin A has the most significant role in maintaining eye health and in improving vision. Vitamin A is derived from both plant and animal sources.
The one derived from animal source is called Retinol and is found in beef, chicken liver, whole milk, butter, cheese etc. Vitamin A derived from colorful vegetables and fruits are in the form of Provitamin A carotinoids that is converted into retinol by the body after the food is ingested. It is found abundantly in carrots, sweet potato, spinach etc.
Benefits of Vitamin A
Vitamin A help maintain healthy cells, surface of eyes or cornea, mucous membrane so that they become an effective barrier for bacteria and vitamin thereby reducing the risk of eye infection. It is an antioxidant and anti carcinogenic and increases the resistance of eyes against infection.
It is a key factor in eye health and prevent the risk of conditions like dry eye syndrome, cataract, xerophthalmia which is form of childhood blindness. Research has shown that vitamin A has a very pivotal role in slowing down age related Macular Degeneration. It significantly improves night vision thus deficiency of this vitamin leads to night blindness.
Vitamin A strengthens ocular nerves to facilitate better vision.Vitamin A is required for converting light into nerve signals in retina hence its deficiency may cause a dizzy and blurred vision. It is also very effective in the treatment of eye inflammation.
Vitamin C and Bioflavonoid
These are powerful antioxidants and have a complementary effect in maintaining healthy eyes. They benefit the eye health when taken together rather when taken alone. Any food that contains vitamin C also contains bioflavonoid.
Bioflavonoid not only helps eyes but also it also required by body to absorb vitamin C. Vitamin C is of common occurrence in citrus fruits, tropical fruits, potato, tomato, peppers, green vegetables etc.
Benefits of Vitamin C
Vitamin C is a potent antioxidant that prevents damage caused by free radicals thus it strengthens immune system and improves overall eye health. It helps in maintaining connective tissues of the eyes including collagen found in cornea of eyes.
It is anti carcinogenic and prevents the risk of eye infection. It lowers the risk of cataract, glaucoma as well as reduces pressure in ‘glaucoma patient’ eyes. When taken in combination with other antioxidants it can slow down the progression of Macular degeneration.
Vitamin C considerably prevents accumulation and crystallization of foreign particles that enters the eyes and cause irritation and blurred vision hence improves vision quality and eases irritation. Vitamin C works with mineral zinc to promote a healthy vision in elderly and maintain health of eyes.
Vitamin D is found in small amount in few foods like fatty fishes such as mackerel, herring, tuna, and sardines. It is added as a supplement in dairy products, juices, certain cereals and is obtained in the form of fortified vitamin D.
However our body is capable of generating sufficient vitamin D in body when it is exposed to sunlight hence some ophthalmologists advises sun bathing for maintaining eye health.
Benefits of Vitamin D
They strengthen immunity of the body hence improves an overall vision and health of the eyes. It also helps fight many eyes infection and also lowers the risk of macular degeneration.
Vitamin E is nutritive to eyes and is found abundantly in sunflower seeds, nuts, spinach etc. It works with minerals like selenium to promote good vision; selenium is also required by body to absorb vitamin E.
Benefits of Vitamin E
Vitamin E is an effective antioxidant and help fight free radicals. It strengthens the immune system to prevent the risk of various eye diseases and infections. It works with vitamin C to reduce the progression of macular degeneration which may result in limited vision or total blindness. Vitamin E prevents certain serious disorders of eyes like cataract.
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