Vitamin A
Vitamin A is important for our eyes to see at night because it plays a role in the process of forming certain colors for the retina. Not having enough vitamin A in your diet can cause night blindness.
According to Dr. Bernstein, vitamin A deficiency is rare in the United States. Good food sources of beta-carotene, a precursor to vitamin A, include many colorful fruits and vegetables, he adds.
Yellow, orange, and red fruits and vegetables are colored by carotenoids, some of which the body can convert to vitamin A. Vitamin A is also included in most multivitamins.
Vitamins C and E
These vitamins help protect eye cells and promote healthy blood vessels for overall eye health. "Vitamins E and C are antioxidant vitamins and components of the AREDS vitamin combination recommended for some patients with age-related macular degeneration," says West.
The AREDS and AREDS 2 studies mentioned above showed that supplementation with 500 mg of vitamin C and 400 international units of vitamin E, as well as the other four components, reduced the risk of moderate to progressive growth. 25.% and about 19% risk of vision loss.
Dr. West added that people prone to eye problems such as macular degeneration or a family history of the disease should consult an ophthalmologist to determine if they should take this supplement.
A diet rich in foods rich in vitamins C and E, such as fruits, vegetables, nuts, and seeds, may reduce the risk of cataracts and ADHD. More research is needed as the supplemental form of this vitamin has no effect on cataracts.
Riboflavin (Vitamin B2)
Riboflavin is used to make glutathione, an important antioxidant found in the body and stored in the eye, Dr. Lyman said. Elevated levels of riboflavin are associated with preventing the development of cataracts, he said.
Riboflavin is also effective in controlling corneal abnormalities, Dr. Adds Abugo said.
Breakfast cereals, yogurt, meat, nuts, cheese, eggs, and inaccessible mushrooms contain riboflavin. Most multivitamins also contain riboflavin and deficiency is not a problem in the United States.
B vitamins (B6, B9, B12)
According to Dr. Lyman, B vitamins reduce the risk of retinal vascular disease, as well as macular degeneration and uveitis, which can lead to blindness. The retina is a layer of cells at the back of the eye that plays an important role in sending signals to the brain so we can see.
However, more research is needed on the role of B vitamins in eye diseases, Dr. Bernstein cautions.
B vitamins are found in a variety of foods, from eggs to meat, fish, dark green vegetables, peas, rice and bananas. Multivitamins usually contain vitamin B. Deficiencies are rare except in the elderly or in people with vitamin B12 malabsorption, Dr. Abugo said.
Omega-3 fatty acids
The retina houses anti-inflammatory omega-3 fatty acids. "They are important for maintaining the normal structure and function of retinal photoreceptor cells," Dr. Bernstein said. They reduce inflammation and promote tear production, in addition to helping control dry eyes.
In fact, according to a review of studies published in Cornea , supplementation with omega-3 fatty acids may prevent dry eye symptoms.
However, Dr. West suggests that more research may be needed, as the DREAM study, one of the only studies to date on high-quality omega-3 fatty acid supplementation for dry eye disease, did not confirm these findings.
However, research published in Nutrients shows that a Mediterranean-style diet rich in omega-3 fatty acids is associated with better dry eye parameters and a lower risk of AMD.
Good sources of omega-3, such as salmon or herring and dr. Bernstein encourages his patients to eat this fish at least twice a week.
Lutein and zeaxanthin
Dr. "Lutein and zeaxanthin are antioxidants found in the retina that protect the eye from damage caused by blue light and ultraviolet rays," says West. Dr. Lyman adds that these natural compounds act like the lens inside the eye, protecting it from harmful light.
The AREDS 2 study found that 10 mg of lutein and 2 mg of zeaxanthin, along with other nutrients, was a safe and effective alternative to beta-carotene in the original AREDS study for reducing the progression of AMD. Annual follow-up study in JAMA Ophthalmology .
Foods rich in lutein and zeaxanthin include leafy greens like spinach, broccoli, and kale and bright foods like corn and tangerines.
A study published in the journal Advances in Nutrition suggests that lutein and zeaxanthin from dietary sources are beneficial for overall eye health, but more research is needed to determine how much and for how long these compounds should be consumed for clinical benefits.