Eyes require various vitamins for normal function. Deficiencies in these nutrients can impact vision.

Vitamin A

Vitamin A supports vision by maintaining corneal clarity and contributing to rhodopsin formation, a protein essential for low-light vision. Prolonged vitamin A deficiency can lead to dry eyes (xerophthalmia), beginning with night blindness, followed by tear gland dryness, corneal damage, and potentially irreversible blindness.

The recommended daily intake of vitamin A is 900 mcg for men and 700 mcg for women. Adequate vitamin A intake also helps reduce the risk of cataracts and macular degeneration. Prioritizing whole food sources like: sweet potatoes, leafy green vegetables, pumpkin, and bell peppers supports eye health.

Vitamin B1

Vitamin B1 (thiamine) is involved in cell activity and the process of converting food into energy. When combined with a protein-rich diet, along with vitamins A, B2, and B3, this vitamin can help reduce the risk of cataracts. Daily vitamin B1 requirements vary by age and gender; therefore, consulting a doctor or nutritionist for appropriate supplementation is advisable. Good sources of vitamin B1 include: whole grains, meat, fish, and it is often fortified in breakfast cereals, bread, and pasta.

Vitamin B2

Vitamin B2 (riboflavin) acts as an antioxidant, helping to reduce oxidative stress throughout the body, including the eyes. Adults should consume about 1,1-1,3 mg of vitamin B2 daily. This requirement is typically easy to meet, as vitamin B2 is abundant in: oats, milk, yogurt, beef, and fortified cereals.

Vitamin B3

Vitamin B3 (niacin) aids in converting food into energy and possesses antioxidant properties, contributing to the prevention of glaucoma, which damages the optic nerve. Vitamin B3 is plentiful in: beef, poultry, fish, mushrooms, peanuts, and legumes. The recommended daily intake is 16 mg for men, 14 mg for women, increasing to 18 mg during pregnancy and 17 mg during lactation.

Vitamins B6, B9, and B12

The combination of vitamins B6, B9, and B12 helps reduce homocysteine, a substance in the body linked to inflammation and an increased risk of macular degeneration. Vitamins B6 and B12 are abundant in animal-derived foods such as: tuna, salmon, chicken, beef liver, and organ meats. Plant-based foods like: chickpeas, lentils, potatoes, sweet potatoes, bananas, avocados, fortified cereals, and nuts also contribute to providing these vitamins.

Bao Bao (According to Healthline)