Top 8 vitamins for eyes, support people with low vision

Eyes are an important part of the body, so they need special care. In addition to a reasonable living and working regime, the eyes need to be provided with an adequate amount of nutrients such as vitamins A, E, B2, Omega 3, Lutein … to keep the eyes healthy and avoid eye diseases.

Lutein and zeaxanthin

According to the general health site hellobacsi, experts say that lutein and zeaxanthin are classified as carotenoids that appear as yellow or red-orange colors. In the human body, lutein and zeaxanthin are mainly found in the macula of the eye.

Lutein and zeaxanthin

Role for eyes

• Powerful antioxidant that helps fight free radical damage to the eyes.
• Prevents cataracts in the eyes.
• Reduce the risk and prevent the progression of macular degeneration because they can filter out ultraviolet rays and blue light.

Good food sources of Lutein and zeaxanthin can be mentioned as dark green vegetables, tubers, fruits with red orange or yellow color, egg yolks such as: Cooked spinach, kale, collard greens, pumpkin, eggplant. carrot and papaya,..

Lutein and zeaxanthin rich foods

Just providing a minimum of 6 mg of lutein and zeaxanthin per day not only improves vision but also prevents atherosclerosis and cardiovascular diseases .

Vitamin A

Vitamin A produces pigments in the retina of the eye and they promote our good vision and also help protect and maintain the cornea .

Vitamin A

Role for eyes

• Helps create pigment of the retina to regulate the eyes and support the eyes to see better in low-light environments.
• Prevents night blindness caused by dry eyes, thereby avoiding leading to dry conjunctiva, corneal ulcers – these are the possible causes of blindness.
• Reduces the risk of cataracts and age-related macular degeneration.
• Restores corneal epithelial cells and repairs damage to the mucin layer, thereby helping to improve dry eyes and correct vision.

Carrots, sweet potatoes, dark green vegetables, bell peppers, animal liver … are rich sources of vitamin A to help keep eyes healthy and add many other nutrients to the body.

Foods that contain vitamin A

However, excess vitamin A can lead to diseases: liver poisoning, joint pain, headaches, vomiting, dry skin, … and cause many other serious consequences so you should pay attention to supplement the amount of vitamin A is suitable and prescribed by a doctor .

Vitamin E

Vitamin E is a group of powerful antioxidants that help protect cells – including eye cells – from damage by free radicals.

Vitamin E

Role for eyes

• Helps protect eye health from damage
• Prevents problems of retinal degeneration and cataracts, vision loss…
• Maintain eye health

The foods rich in vitamin E include almonds, sunflower seeds, corn, soybeans, avocados, and vegetable oils , such as soybean and sunflower oils.

Foods that contain vitamin E

However, the amount of daily vitamin E supplements can vary by age, gender, and physical condition.

Do not use vitamin E in high doses for a long time because it will have the opposite effect, stimulating the development of free radicals, accelerating the aging process. At the same time, it will cause the body to become tired, prone to diarrhea, and digestive disorders.

Omega-3 fatty acids

Omega 3 is an essential unsaturated fatty acid for the body. Omega 3 consists of 3 main types, EPA, DHA, and DPA . In it, docosahexaenoic acid (DHA) is very important for eye health. DHA is found in large amounts in the retina, which helps maintain eye function.

Omega 3

Role for eyes

• Beneficial for people with dry eye disease. Helps develop vision and nerves in children and is a major component of the brain, retina of the eye.

Omega 3 is found in some vegetable oils such as soybean oil, sunflower oil, peanut oil, olive oil, coconut oil, … but with not high content.

And there are many in seafood and especially marine fish living in deep water such as salmon, herring, tuna, … and in shrimp, crab, squid, …

Omega 3 rich foods

When choosing products to help supplement Omega 3, they should be chosen separately for each age because they are calculated to have the right amount, necessary according to the nutritional needs and the specific development of the age.

Vitamin B1

Vitamin B1, also known as thiamine, participates in many important processes in the body, ensuring vital activities as well as growth and development. Therefore , a lack of vitamin B1 will cause vision loss along with a feeling of fatigue, swelling, pain, blurred vision . Without Thiamine supplementation and timely symptomatic treatment, the patient can become completely blind.

Vitamin B1

Role for eyes

• Helps protect the eye nerve, effectively reducing swelling and inflammation.
• Reduces the risk of cataracts.

Food sources rich in vitamin B1 include whole grains, soybeans, peas, meat and fish, and more.

Foods high in vitamin B1

On average, each person needs to use 1-3mg per day .

To achieve the best effect, vitamin B1 should be supplemented according to the recommended dosage, because an excess of vitamin B will lead to serious risks such as swelling of the face, difficulty breathing, rash, swelling of the lips, swelling of the tongue, etc.

Vitamin B2

Vitamin B2 also known as riboflavin is an antioxidant, riboflavin has the ability to reduce oxidative stress in the body, including the eyes . When vitamin B2 deficiency in the eyes appears red eyes, fatigue, eyes sensitive to light and dangerous eye diseases.

Vitamin B2

Role for eyes

• It plays an important role in pigment exchange in the retina.
• Helps eyes adapt to strong light, avoiding unpleasant symptoms such as: pain, eye inflammation, watery eyes.
• The ability to prevent cataracts
• Antioxidants protect the eyes from damage caused by free radicals

Vitamin B2 is found mainly in foods such as liver, seaweed, beef, oats, milk, yogurt, etc.

Foods rich in vitamin B2

Health authorities recommend consuming 1.1 to 1.3 mg of riboflavin per day .

To well absorb vitamin B2 from foods , do not soak these foods for too long in water after cutting them because vitamin B2 is very soluble in water.

Vitamin B12

Vitamin B12, also known as cobalamin, is responsible for supporting the formation of nerve cells, red blood cells and brain development. This also affects and is related to the eye nerve cells. Lack of vitamin B12 can reduce vision, color discrimination.

Vitamin B12

The role of vitamin B12

• Enhance vision as it affects the optic nerve
• Improve the condition of eyes with light yellow, eye twitching and eyelid spasm

Food sources rich in vitamin B12 are animal liver such as animal liver, clams, salmon, tuna, eggs, milk and dairy products (cheese, yogurt), …

Foods rich in vitamin B12

The recommended dose of vitamin B12 ranges from 2.4 micrograms to 2.8 micrograms depending on a number of factors such as age, gender, lifestyle, or B12 excess or deficiency, which may vary.

Note
– Absolutely do not supplement vitamin B12 for cancer patients, people who are allergic to vitamin B12.
– Care should be taken in the processing process not to use too high a temperature, which can easily change or lose not only vitamin B12 but also other B vitamins.

Vitamin C

Vitamin C is one of the 13 essential vitamins for the body, plays an essential role in promoting the immune system in the body and participates in the biosynthesis of collagen, contributes to wound healing and anti-oxidation. , is the compound needed to treat lesions in the tissues of the eye.

Vitamin C

The role of vitamin C

• Protect eyes from harmful UV rays.
• Control inflammation in the eye.
• Helps reduce the risk of cataracts.
• Limit conjunctival hemorrhage and intraocular bleeding.
• Limiting glaucoma in the elderly.

Some foods rich in vitamin C include: Broccoli, kiwi fruit, oranges, tangerines, lemons, strawberries, tomatoes,…

Foods that contain vitamin C

Everyone needs vitamin C supplements, but depending on their health status and age, the amount of vitamin needed to supplement is different.

To supplement vitamin C, the best time is in the morning or at noon after eating because if you drink it on an empty stomach, it will hurt your intestines or stomach. And if you drink it at night, it will make it difficult for you to sleep.

Above are the top 8 types of vitamins that help with eyes, support people with low vision, hope that the above information will help improve your vision in the best way. However, you should pay attention to the dose of vitamins when using and should add other necessary substances for the body.

Source: hellobacsi medical consultation doctor Nguyen Thuong Hanh

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