Vitamins That Are Good for Eye Health

By David Gross on February 01, 2019


Healthy fruits and vegetables for a good dietYour diet plays a major role when it comes to the quality of your vision and the health of your eyes. That’s why Deen-Gross Eye Centers always considers various aspects of vision care, from treatment to prevention each time a patient visits us at our Hobart or Merrillville, IN offices.

With this in mind, Dr. David Gross, Dr. Jamie Taffora, and Dr. Jeffrey Nelson would like to go over some key vitamins that are good for your eyes and overall vision quality. We’ll also recommend some great healthy foods that can help you incorporate more of these vitamins and minerals into your daily diet.

Vitamin A

Vitamin A keeps the cornea clear and cataract-free, and can also prevent age-related macular degeneration (AMD). There are also studies that find vitamin A helpful in maintaining good night vision.

Good sources of vitamin A include:

  • Sweet potatoes
  • Winter squash
  • Kale
  • Collards
  • Turnip greens
  • Carrots

Vitamin C

Vitamin C is an essential vitamin that protects your eyes from damaged caused by unstable molecules known as free radicals. Studies have found that vitamin C is useful at preventing cataracts, AMD, and other vision problems.

Good sources of vitamin C include:

  • Kale
  • Kiwis
  • Broccoli
  • Brussels sprouts
  • Citrus fruits

Vitamin E

Vitamin E is an antioxidant much like vitamin C that protects you from free radical damage. Research suggests that vitamin E may be able to help protect the eyes from age-related vision issues.

Good sources of vitamin E include:

  • Sunflower seeds
  • Almonds
  • Avocado
  • Leafy green vegetables
  • Peanuts

Vitamin B6, Vitamin B9, and Vitamin B12

B vitamins have numerous benefits to eye health. Looking at vitamins B6, B9, and B12 in particular, these vitamins can reduce your risk of inflammation and help prevent you from developing AMD.

Good sources of these three B vitamins include:

  • Animal liver
  • Legumes
  • Eggs
  • Beets
  • Spinach

Thiamine

Thiamine is also known as vitamin B1. It's essential for normal cell and bodily function, and could help prevent cataracts, diabetic retinopathy, and other conditions affecting the eyes.

Good sources of thiamine include:

  • Black beans
  • Lentils
  • Macadamia nuts
  • Edamame
  • Asparagus

Riboflavin

Also known as vitamin B2, riboflavin is another important antioxidant. Studies have suggested it can help with cataract prevention.

Good sources of riboflavin include:

  • Tofu
  • Milk
  • Mushrooms
  • Sea vegetables

Niacin

Niacin is also known as vitamin B3. It's an antioxidant, and it's also essential for helping your body process food and convert it into energy. Studies have found that niacin can help prevent glaucoma.

Good sources of niacin include:

  • Chicken breast
  • Turkey
  • Brown rice
  • Green peas
  • Potatoes

Omega-3 Fatty Acids

Omega-3 fatty acids are a healthy type of fat that the body needs and must get from food sources or supplements. These fatty acids are essential for the body's cell membranes, such as those in the retina. Research has found these fatty acids can maintain rental health and potentially address dry eye.

Good sources of omega-3 fatty acids include:

  • Mackerel
  • Salmon
  • Herring
  • Oysters
  • Sardines

Food Sources vs. Supplements

When it comes to incorporating more of these vitamins into your diet, you should generally seek out food sources rather than relying on supplements alone. These vitamins and minerals are plentiful in many fresh vegetables, fruits, and healthy foods. Eating a good, balanced diet can also improve your blood pressure and general wellness, which can protect your vision and prevent a host of health conditions.

Remember: supplements should be considered supplemental to a healthy diet. Consider some of our food recommendations above to keep your eyes healthy.

Contact Our Eye Care Experts

For more information about improving your eyesight and maintaining its quality for the years to come, be sure to contact our team of vision and eye health specialists. The team at Deen-Gross Eye Centers is here to help. You can reach our Hobart office at (219) 947-4410, and our Merrillville office at (219) 769-8989.

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