In the present era, the biggest crisis has come on the eyes. Firstly, the impact of pollution was not less than before, secondly, nowadays, the way people keep sticking in front of mobile, laptop, TV screen etc all the time, it is affecting the eyes the most. In such times, sharpening the eyesight is no less than a challenge. Although we do not work on laptop or computer, this is also not possible. In such a situation, we need enough nutrients for the health of the eyes. Actually, most people believe that only vitamin A is enough for eye health, but according to experts, 9 types of vitamins and many other nutrients are needed to strengthen eye health.
In addition to vitamin A, nutrients like vitamin E, vitamin C, vitamin B6, B9, B12, riboflavin, niacin, lutein, zeaxanthin, omega 3 fatty acids, thiamin are needed to sharpen eyesight.
essential vitamins for eyes
Riboflavin – Riboflavin is a type of B vitamin. This is called Vitamin B2. These are antioxidants which reduce oxidative stress in the body. Reduced oxidative stress gives relief to the eyes. Milk, oats, buttermilk, mutton, whole grains should be consumed for vitamin B2.
Vitamin C- Vitamin C is also an antioxidant like vitamin E, which protects the eyes from the side effects of free radicals. Vitamin C boosts collagen production which is essential to make the structure of the eyes beautiful. Vitamin C reduces the risk of cataract. Citrus fruits, capsicum, cauliflower, bananas etc. should be consumed for vitamin C.
Vitamin A- Vitamin A has a lot of role in eye health. Vitamin A strengthens the cornea, the outer layer of the eye. Apart from this, it is due to Vitamin A that we can see in low light. Vitamin A deficiency causes night blindness. Sweet potato, green leafy vegetables, pumpkin, capsicum should be consumed for vitamin A.
Vitamin B6, 9 and B12 – Vitamin B6, 9 and Vitamin B12 do not allow inflammation in the eyes. If there is swelling in the eyes, then the risk of AMD disease increases. For these vitamins, mutton, sardine fish, almonds, pumpkin seeds, whole grains, tuna, trot, etc. should be consumed.
Vitamin E- Vitamin E is a type of antioxidants that protects the cells of the eyes. It protects against eye damage caused by free radicals and oxidative stress. Almonds, seeds, salmon, seeds oil, avocado, green leafy vegetables should be consumed for vitamin E.