Eyes are crucial to everyone, which is why it is also important that we take care of them. Many of us are concerned about our health, for which we go gym, exercise or do yoga and meditation, and also focus on weight loss. However, it is also essential that we take necessary steps to maintain the health of all body parts including our eyes. Afterall, they are our door to the world.
When talking of eye health, we cannot skip talking of vitamins, nutrients that are extremely important for the health of our eyes. So here’s a list of the varying vitamins for eyesight that we need to consume in proper quantities along with their sources:
Vitamin A
The most essential vitamin type, vitamin A is also known as vision vitamin. It helps keep the eyes in optimal condition and maintain clear vision. It helps the retina of the eyes to function properly and helps see even in low light conditions. Daily dose of vitamin A is 900 mcg for adult men and 700 mcg for adult women. The most common food sources of vitamin A can be summed up as below:
- Leafy vegetables: Leafy greens like spinach and kale are packed with vitamin A in addition to other nutrients for the health of the eyes.
- Mango and papaya: These fruits are rich in vitamin A and thus support eye function to great extent.
- Carrots: Another great option for vegetarians as well as non-vegetarians, crunchy and vibrant carrots can also help maintain good vision.
- Cod liver oil: Cod liver oil is also a tested remedy to promote eye health.
Vitamin C
Abundant in immunity-boosting properties, vitamin C is another type of vitamin that can promote eye health. It helps by providing support to the blood vessels in the eyes and by reducing the risk of cataracts. The recommended daily intake of vitamin C is 90 mg for men and 75 mg for women. Natural sources of vitamin C can be listed as below:
- Broccoli: It is a versatile vegetable that is full of nutrients including vitamin C for optimal eye health.
- Orange and lemon: These are citrus fruits that are bursting with vitamin C, thereby refreshing and nourishing the eyes.
Vitamin E
Vitamin E is yet another one with potent antioxidant properties to shield the eyes from harmful free radicals, thus preventing age-related eye conditions. Its daily dose is usually 15 milligrams for adults. Here are the various natural sources of vitamin E to safeguard vision:
- Almonds: These dry fruits are a rich snack as well as a nutritious and satisfying way to gain vitamin E for healthy eyes.
- Sunflower seeds: These seeds are both crunchy and delicious. They are also convenient to consume.
- Spinach: Again, spinach is a superfood which is also rich in vitamin E.
Taking Care Of Your Eyes
Besides eating right food, one can take various other steps to take care of their eyes.
One of the measures is application of under eye cream. Several other eye-related, safe products can be used for eye care. You can schedule regular checkups with an eye care professional, protect the eyes from harmful UV rays with the use of protective eyewear or sunglasses, and also protect the eyes during sports activities.
Furthermore, reduce your screen time, stay hydrated, and maintain a balanced diet that is rich in not just the above-mentioned vitamins, but also in omega-3 fatty acids and zinc.
Conclusion
If you are able to maintain healthy eyes, you will for sure experience least eye-related issues in the future, especially in your old age. So make sure you take all necessary steps including eating the vitamin-rich foods to support eye health.