Vitamins are good for you. Indeed, they are essential to health, including that of the eyes. Precious for the sight especially the A, the E, the C and the group B.
It will never be superfluous to repeat it: a diet that includes many vegetables and some foods rich in vitamins and minerals helps the body to keep in perfect shape.
And the view is no exception. Many eye disorders can originate from deficiencies of these valuable micronutrients. As a result, they can be prevented thanks to a “prudent” diet.
A, C and E seen up close
To better juggle the choice of sight-saving foods, here are the eye-friendly vitamins and the main sources of supply.
Vitamin A in the first place. Retinol (vitamin A) and its precursors, carotenoids, They are not only useful, but indispensable for vision, since they enter the composition of rhodopsin, a substance sensitive to light present on the retina.
In addition to deficit in night vision, easy eye fatigue, hypersensitivity to light, eyelid dryness, possible ulcerations, but also disorders that, in severe cases, can lead to blindness.
Given its involvement in the mechanisms of the immune response, if you do not take enough of it you can also incur a greater predisposition to infections.
That’s why, those who love their eyes should fill up on orange, yellow and red vegetables (which contain carotenoids in quantity).
Retinol as such is present mainly in animal foods.
Paying attention to the fact that vitamin A is largely lost during cooking processes.
Vitamin C. It is also very important for eye health thanks to its antioxidant power.
It protects against the harmful action of free radicals and contributes to the regeneration of the reduced form of vitamin E.
It is easily deteriorated during preservation and cooking treatments. To ensure a good supply of vitamin C it is therefore necessary to consume fruit (their freshness is a fundamental requirement) and vegetables (important that they are fresh and undercooked).
Vitamin E. Powerful antioxidant, like vitamin C, contributes to the maintenance of cellular integrity and good tissue oxygenation.
Here are the foods rich in these 3 vitamins:
| Vitamin | Food sources |
|---|---|
| Vitamin A (retinol) | Liver
Milk Cheese Butter Eggs |
| Vitamin A (carotenoids) | Tomatoes
Carrots Apricots Watermelon Blueberries and berries in general Broccoli and green leafy vegetables (in which the characteristic yellow-orange color is “masked” by chlorophyll green). |
| Vitamin C | Grape
Currant Kiwi Strawberries Citrus fruits Broccoli Cauliflower and cabbage Broadleaf vegetables Peppers Hot peppers Parsley |
| Vitamin E | Wheat germ oil
Cereals Almonds Hazelnuts Olives Corn oil |
Shield B
Deficiency of vitamins of the B complex can provoke damage to the nervous system, paralysis of the eye muscles, itching, burning, sensitivity to light, tearing.
An adequate intake of vitamins of this group ensures, therefore, the proper functioning of the entire visual apparatus.
Among the B vitamins, it is above all vitamin B2 or riboflavin that contributes to the maintenance of good eyesight.
We therefore include in our diet all the sources of B vitamins:
- Meat
- liver
- poultry
- legumes
- spinach
- green leafy vegetables
- whole grains
- eggs
- brewer’s yeast
- wheat germ.
Zinc and selenium to enhance
Among the important minerals for the eyes, zinc, which helps absorb vitamin A and participates in the action of antioxidant enzymes, seems active against macular degeneration and night blindness.
Selenium helps cells against oxidative stress.
Here are the main food sources of zinc and selenium.
| Zinc | Oysters
Red meat Liver and livers Wheat germ Brewer’s yeast Dark chocolate. |
| Selenium | Oysters and other seafood
Tuna, sardine, cod Cashew nuts |
Ad hoc integration when needed
In situations of increased need, such as in times of high stress and fatigue, the diet may not be sufficient to provide adequate amounts of vitamins and minerals.
In these cases you can take vitamin and mineral supplements. The pharmacist will always be able to recommend the most suitable ones.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.