Maintaining a healthy, balanced diet provides many essential nutrients for the body, including vitamins that contribute to healthy eyes and can even prevent the development of eye diseases. A deficiency in certain vitamins can increase the risk of conditions like cataracts, glaucoma, and age-related macular degeneration.

Vitamin E

Alpha-tocopherol, a form of vitamin E, is a powerful antioxidant that combats free radicals, which can damage body tissues. Free radicals can sometimes damage proteins in the eye, leading to cloudy areas on the lens. Foods rich in vitamin E include almonds, sunflower seeds, peanuts, soybean oil, asparagus, corn, and wheat germ.

Vitamin A and beta-carotene

Vitamin A is essential for vision. It's a component of rhodopsin, a protein that absorbs light in retinal cells, enabling clear vision in low light. According to the American Academy of Ophthalmology, vitamin A deficiency can lead to night blindness.

Vitamin A also supports the cornea, the eye's protective outer layer. People with vitamin A deficiency may experience dry eyes due to lack of moisture. Beta-carotene, a carotenoid plant pigment, is found in many colorful fruits and vegetables. When consumed, the body converts these pigments into vitamin A. Foods rich in vitamin A or beta-carotene include sweet potatoes, carrots, red bell peppers, pumpkin, winter squash, and mangoes.

B vitamins

Several B vitamins support eye function, particularly vitamins B6, B9, and B12. These vitamins, when taken together, may reduce homocysteine levels, a protein linked to inflammation and an increased risk of macular degeneration.

Vitamin B2 (riboflavin), an antioxidant, reduces oxidative stress in the body, including the eyes. Good sources of vitamin B2 include beef, oats, yogurt, milk, clams, mushrooms, and almonds. Leafy green vegetables, peanuts, beans, seafood, sunflower seeds, and eggs are rich in vitamin B9 (folic acid), while vitamin B12 is abundant in fish, red meat, and poultry.

Vitamin C

Vitamin C plays a crucial role in eye health, protecting against UV damage and reducing oxidative damage, a key factor in two common age-related cataracts: cortical and nuclear. Cortical cataracts develop on the edge of the lens, while nuclear cataracts occur deep in the center. Foods high in vitamin C include oranges and orange juice, broccoli, Brussels sprouts, raspberries, and grapefruit juice.

Bao Bao (Theo Healthline, Medical News Today)