Vitamins and Essential Nutrients for Eye Health

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Vitamins and essential nutrients for eye health

Vitamins and essential nutrients for eye health – The eye is part of the 5 senses our bodies are very complex, which is in need of a good care so that you stay healthy vision.

Although our bodies already have its own system to keep the eye from damage, but we also need to supply the right ingredients that it needs. Thus, everything you eat is very important for the health of your eyes. If you become less intake of nutrients, then your body can no longer afford to counteract and prevent wear and tear resulting from its use. This can be manifested into a common vision problems that might occur at any time, or even to blindness!

Here are some much needed vitamins and essential nutrients for eye health:

Vitamin A

Very commonly known a lot of people that Vitamin A is a vitamin that is most beneficial to the eyes. The importance of Vitamin A for healthy eyes are already not indisputable, and the good news is there are many vitamins on most of the foods we eat. Not just carrots, pumpkin, sweet potato, papaya, and many other fruits contain these nutrients. Vitamin A deficiency can lead to nyctalopia, or decreased vision at night day. The key to keeping healthy eyes so that staying healthy is to consume a whole range of colorful fruits and vegetables, and other healthy foods such as fish, nuts, and seeds. Eat these foods on a regular basis will help prevent it from eye diseases and maintain optimal fixed sights for the next years.

Omega 3 fatty acids

Are not only needed for intelligence of the brain and other organs function, Omega 3 is also indispensable for the eyes. DHA and EPA, are the two forms of omega 3 which helps keep eyes healthy function and the development of various parts of the eye. Food a good source of Omega 3 is fatty fish, such as salmon, sardines, herring, tuna, mackerel, etc. DHA is also found in plant foods such as seaweed and nuts, such as linseed or walnut, walnut, etc. Vegetable oil is also a great source of omega 3 fatty acids.


Lutein and Zeaxanthin are two important nutrients found in green leafy vegetables such as Kale, spinach, collards, etc. These nutrients help protect eye  from UV-A rays of sunshine are dangerous. Thus, this will reduce the risk of macular degeneration (a decrease in the function of vision) age related, is the leading cause of blindness. Yet our bodies need help fats to absorb Lutein and Zeaxanthin, so olive oil is added to the salad can help.

Vitamin C and vitamin E

Already known that sunlight can cause damage to the eye because of its UV rays that are dangerous. Vitamins C and E are two nutrients that are antioxidants, which help absorb some of the molecules consisted from solar radiation. It is the same with Lutein and Zeaxanthin which also helps to prevent cataracts and macular degeneration. Orange is famous for his source of vitamin C, but it turns out the red peppers contain vitamin C three times more. Broccoli also contains high vitamin that has the chemical name of Ascorbic acid. Beans, sweet potatoes, green leafy vegetables, and certain types of oil types like sunflower oil, grain and olive oil contains vitamin e. High Zinc/zinc, Zinc or Zinc also plays an important role in the eye, that helped send the vitamin A from the liver to the retina to produce melanin. Zinc also concentrated around the retina and the network of blood vessels around the eyes. Foods rich in zinc are oysters and red meat. Beans such as lentils and beans are also a good alternative that provides zinc.

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