By: Manoj Prasad
Maintaining good eyesight is crucial for our overall well-being, and certain vitamins play a vital role in supporting eye health.Β
According to Dr. Emily Chew, a famous ophthalmologist and deputy director of the Division of Epidemiology and Clinical Applications at the National Eye Institute, eating certain vitamins can protect our vision and reduce the risk of age-related eye diseases. Β
One of the most important vitamins for eye health is vitamin A, also known as retinol. Β
Chew says, "Vitamin A is essential for maintaining the health of the cornea, the clear front part of the eye, as well as the conjunctiva, which covers the white part of the eye and the inside of the eyelids." Β
Excellent sources of vitamin A include carrots, sweet potatoes, leafy greens, and dairy products.
Another important antioxidant for eye health is vitamin C. Chew says, "Vitamin C helps protect the eyes from oxidative stress, which can contribute to the development of cataracts and age-related macular degeneration (AMD)." Β Β
Citrus fruits, bell peppers, and broccoli are excellent sources of vitamin C.
Vitamin E, another potent antioxidant, is also recommended for maintaining healthy eyesight. Β
Chew says, "Vitamin E works synergistically with other antioxidants to protect the eyes from free radical damage, which can lead to various eye conditions." Vitamin E-rich foods include almonds, sunflower seeds, and spinach. Β
Additionally, the B-complex vitamins, particularly B6, B12, and folate, are essential for eye health.Β
Dr. Chew explains, "These vitamins help maintain healthy blood vessels in the eyes, reducing the risk of conditions like diabetic retinopathy and age-related macular degeneration."Β
B-complex vitamins are abundant in whole grains, legumes, and leafy greens. Β Eye health depends on these vitamins, which are best obtained from a balanced diet of fruits, vegetables, whole grains, and lean proteins.
Dr. Chew advises visiting an ophthalmologist or dietitian about personalized vitamin supplements if dietary intake is insufficient.