Vitamins are good for eyes

The eyes are a complex organ that requires many different vitamins and nutrients to function properly. Some common eye conditions can include: Diabetic retinopathy, age-related macular degeneration, glaucoma or cataracts,... Although there are many different factors that can be involved. In this condition, nutrition also seems to have a significant effect. This article will provide more information about vitamins in foods that improve eye health.

Maybe you've heard someone say: Eat carrots, they're good for your eyes. However, do vitamins and minerals really benefit your eye health and vision? Which vitamin is best for the eyes? Should you use vitamin eye drops to improve eye health?
Many claims have been made about the positive effects of vitamin supplements on vision and eye health, but very little research supports these claims. The Age-Related Eye Disease Study (AREDS and AREDS2) focused on the two most commonly affecting conditions: Age-related macular degeneration (AMD) and cataracts.
Age-related macular degeneration (AMD):
AMD is believed to be the leading cause of vision loss in the United States. It affects more than 10 million people and is primarily associated with aging but some forms of macular degeneration also affect young people.
AMD occurs when there is a depletion of light-sensitive cells in the macula region of the retina, the part of the eye that is responsible for:
Record what we see and send information to our brain ta. See everything in detail. Concentrate. Cataracts:
Cataracts form a film on the lens of the eye and can impair your ability to see during everyday tasks, which can get worse worse over time. Cataracts are quite common, especially in older people.
In study participants, the risk of AMD and severe vision loss was reduced by 25% within six years. In people with AMD, the disease slows down only in people with moderate AMD. Eye supplements or vitamins are not effective for people with mild or very severe stages.
The lutein and zeaxanthin supplements used as part of the AREDS2 formulation have been shown to reduce the need for cataract surgery by 32% in individuals initially on a low-carotenoid diet.
Studies have been promising and have found that there is some benefit in some supplements, but they don't work in everyone. We still need more research to better understand the link between supplements and eye health.

Vitamin A has an important function for vision by keeping the cornea clean and clear, which is the outer covering of your eye. Vitamin A is also a protein in the eye that allows you to see in low light. Vitamin A deficiency is rare in the developed world but if left untreated, can lead to a serious condition called xerophthalmia.
Xerophthalmia, a progressive eye disease that begins with night blindness. If vitamin A deficiency continues, your tear ducts and eyes can dry out. Eventually, your cornea softens, leading to irreversible blindness.
Vitamin A can also help protect you from other eye diseases and is also a vitamin that helps keep your eyes healthy. Some research suggests that a diet rich in vitamin A may be associated with a reduced risk of cataracts and age-related macular degeneration (AMD).
For general eye health, foods rich in vitamin A are more recommended than supplements. Sweet potatoes are an excellent source of vitamin A; as well as green leafy vegetables, pumpkin and bell peppers.

Many eye conditions are thought to be related to oxidative stress. This is an imbalance between antioxidants and free radicals in your body. Vitamin E, a powerful antioxidant that helps protect your cells - including eye cells - from being destroyed by free radicals.
A 7-year study in 3,640 people with AMD found that taking 400 IU of vitamin E and several other nutrients in a daily supplement called AREDS reduced the risk of progression into 25% severe stages. In addition, some studies suggest that a diet high in vitamin E may help prevent cataracts. However, more research is still needed as some studies show no link between vitamin E and the condition.
However, a diet adequate in vitamin E is recommended to maintain eye health. Some foods that can be selected for high vitamin E content include: Nuts and cooking oils. Salmon, avocado, and green leafy vegetables are also good sources of vitamin E.

Like vitamin E, vitamin C is a powerful antioxidant that can protect your eyes against damaging free radicals. Vitamin C, and several other nutrients used in AREDS supplements, can be of many benefits for people with AMD. In addition, vitamin C is needed to make collagen, a protein that provides structure to your eyes, especially in the cornea and sclera. Some observational studies show that vitamin C also helps reduce the risk of developing cataracts. Oranges, tangerines, tropical fruits, bell peppers, broccoli, and kale contain particularly high amounts of vitamin C, making them great choices to boost your daily vitamin C intake.

Researchers have also studied several B vitamins for their impact on eye health, especially vitamins B6, B9 and B12. The combination of these vitamins can lower levels of homocysteine, a protein in your body that can be linked to inflammation and an increased risk of developing AMD.
A clinical study performed in women to determine the role of vitamins demonstrated a 34% reduction in the risk of developing AMD when 1,000 mcg of vitamin B12 was taken along with vitamin B6 and vitamin B9. However, more research is needed to confirm the benefits of these supplements.

Another B vitamin that has been studied in relation to eye health is riboflavin (vitamin B2). As an antioxidant, riboflavin has the ability to reduce oxidative stress in the body, including the eyes.
In particular, scientists are studying riboflavin's ability to prevent cataracts because long-term riboflavin deficiency can lead to this condition.
One study found that the risk of developing cataracts was reduced by 31-51% when participants' diets included 1.6-2.2 mg of riboflavin per day.
Health authorities recommend consuming 1.1 – 1.3 mg of riboflavin per day. This amount is usually easily reached because there are many foods high in riboflavin; including oats, milk, yogurt, beef and fortified cereals.

The main function of niacin (vitamin B3) in your body is to help convert food into energy and can also act as an antioxidant. Recently, studies have suggested that niacin may play a role in preventing glaucoma.
An observational study of the nutrient consumption of Korean adults and their risk of glaucoma found an association between a diet low in niacin and the condition.
Overall, more research is still needed on the potential link between niacin and glaucoma.
Supplements should be used with caution. When consumed in high amounts (1.5–5 grams) per day, niacin can cause eye side effects, including blurred vision, macular damage, and keratitis.
However, there is no evidence that consuming foods naturally high in niacin has any adverse effects. Some good food sources of niacin include: Beef, poultry, fish, mushrooms, peanuts, and legumes.

Lutein and zeaxanthin are part of the carotenoid family, a group of beneficial compounds synthesized by plants. Both of these carotenoids can be found in the macula and retina of your eyes, where they help filter out potentially harmful blue light, thereby protecting your eyes from damage.
Some studies suggest that these plant compounds may prevent cataracts and prevent or slow the progression of AMD.
A randomized controlled study found a potential benefit of lutein for people with cataracts. Over two years, people who took a supplement containing 15 mg of lutein three times per week had improved vision.
Recommended daily intakes and safe supplement dosages have not been established for these compounds. However, intakes of up to 20 mg of lutein daily for 6 months have been used in studies without adverse effects.
However, supplements may not be necessary. As little as 6 mg of lutein and zeaxanthin can be beneficial, a diet rich in fruits and vegetables will naturally provide these. Cooked spinach, kale, and collard greens are particularly high in this carotenoid.

Thiamine, or vitamin B1, plays an important role in proper cellular function, converting food into energy and may be effective in reducing the risk of cataracts.
An observational study of 2,900 people in Australia found that a diet rich in thiamine reduced the risk of cataracts by 40%. This study also shows that protein, vitamin A, niacin and riboflavin may protect against cataracts.
Furthermore, thiamine has been suggested as a potential treatment for early stages of DR.
Food sources rich in thiamine include whole grains, meat, and fish. In addition, thiamine is often added to foods such as breakfast cereals, breads, and pastas.
Supplementing with vitamins and nutrients is not only good for your eyes but also other parts of the body. You should not just focus on a certain nutrient, but diversify your daily menu to get the best health.
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Reference articles: healthline.com, medicalnewstoday.com