The best vitamins for the eyes you can include in your diet are vitamins A, C and E. You can include vitamin B and other essential nutrients for good eyesight.

If deficient in a particular vitamin, you will fall at risk for certain eye conditions such as cataract glaucoma and age-related vision weakening issues. As per the studies, consuming all the essential vitamins for the eyes helps slow down the degeneration process and keeps them at bay.

Here we have included ways to make sure to consume your vitamins regularly and get a deeper idea of which vitamin is good for the eyes , along with the reason.

Vitamin A (Beta carotene):

Vitamin A is one of the best vitamins for the eyes. It is a part of the visual pigment rhodopsin, which is responsible for low-light vision. Vitamin A is one of the important vitamins required for maintaining good eyesight. A deficiency of vitamin A can lead to night blindness.

Vitamin A also helps properly function the cornea, the outermost protective layer of the eye. It helps in keeping the area moisturised and prevents any damage. Low levels of vitamin A can cause dehydration of the cornea.

The main source of vitamin A in the human diet is beta-carotene. It is one of the plant pigments known as a carotenoid, found only in colourful plants, fruits and vegetables. The carotenoid of the fruit or vegetable is converted into vitamin A by the body on consumption.

Sources of vitamin A are:

Vitamin E

Alpha-tocopherol is one vitamin good for the eyes due to its high antioxidant content. Antioxidants help in fighting against free radicals, which damage the body’s tissues. These free radicals can interfere with the protein in the eyes and cause cataracts or cloudy vision.

Sources of vitamin E:

Vitamin C

Vitamin C plays an important role in protecting the eyes from ultraviolet rays. It is an essential vitamin required for maintaining good eyesight. With age, vitamin C decreases gradually and should be compensated with a good diet and supplements.

Vitamin C helps in protection from oxidative damage, which most commonly leads to cataracts. Here are some good items rich in vitamin C:

Vitamin B

A 2015 study showed that people with lower vitamin B levels in their blood had eye problems. However, it was a small group; hence results are insufficient to conclude.

Other nutrients for good eyesight

Lutein and zeaxanthin : These are carotenoids which are found in high quantities in green leafy vegetables. They are an important component of the retina and the lens of the eye. The antioxidants present in these vitamins are good for the eyes and help to reduce the extent of oxidative damage to the retina. Consuming at least 6 mg of lutein zeaxanthin daily can reduce the risk of AMD. Regular consumption of 0.5 to 1 mg also reduces the chances of glaucoma.

Sources of lutein and zeaxanthin:

Zinc: It is one of the minerals essential for the retina, membranes and other protein components of the eye. Zinc is an essential vitamin for the eyes to transfer vitamin A from the liver to the retina for melanin production. Melina is the pigment that gives characteristic eye colour and protects the retina from UV rays.

Sources of zinc:

A well-balanced and planned diet can add in all the nutrients necessary and supply vitamins required for maintaining good eyesight. A diet with all the seasonal fruits and vegetables, rich in nutritional value and dense calories, would fulfil all your dietary needs.

However, in some cases, people may need additional supplements to support their deficiency not being fulfilled by their diet. Even the supplements might show some negative effects or side effects. Hence, it is necessary to have a thorough discussion with your doctor about all your existing medical conditions. Only make major changes in your diet after consulting with the doctor. For example, high quantities of zinc in the diet can interfere with copper absorption in the body.

Certain vitamins and minerals are essential for the good health of the eyes. They help to avoid many diseases and repair the damage caused. So after understanding in detail which vitamin is good for the eyes, you should accordingly plan your diet with all kinds of legumes, grains, vegetables and fruits. Colourful vegetables are a good source of vitamin A; make sure to make your plant diverse and colourful.

If you experience an issue with eyesight, you can visit the Ujala Cygnus Hospital for effective treatment. Book the appointment now.