The eyes are one of the organs of the body that equip animals and human beings with the ability to see things around them. The ability to see is perceived by the eyes and deciphered by the brain. The process of seeing starts when the light rays enter through the cornea of the eye into the optic nerve towards the brain. The function of the brain is to accept and translates the light signals received into a projected image of the object in sight.
Most of the common eye challenges can be avoided if we value our eye health, and preventing it from happening also depends on the way we want to achieve this. Some prefer dietary food that contains the necessary vitamins while some prefer essential vitamins as supplements. Here are the necessary vitamins you need to keep your eye functioning at the optimal level:-
1. Vitamin A
Vitamin A deficiency is noted to be one of the most common causes of eye challenges in the world. A prolonged lack of it can lead to blindness if not corrected. It works by maintaining your eyes’ light-sensing cells called photoreceptors. A low level of Vitamin A consumption might lead to you experiencing night blindness, dry eyes, or even more serious conditions.
The source of Vitamin A is mainly found in animal-derived foods such as liver, egg yolks, and dairy products. Some antioxidant plant contains provitamin A carotenoids, which are plant pigments that the body converts into vitamin A in the intestine. And the most effective is Beta-carotene.
2&3. Lutein and Zeaxanthin
Lutein and zeaxanthin are concentrated in the macula, specifically in the central part of the eye’s retina which acts as a layer of light-sensitive cells on the back wall of your eyeball. They are usually yellow carotenoid antioxidants and are also known as macular pigments. The function of Lutein and zeaxanthin is to act as a natural sunblock by protecting the eyes against harmful blue light.
Studies have shown that consuming 6 mg of lutein and/or zeaxanthin per day significantly reduced the risk of age-related macular disease (AMD)
Lutein and zeaxanthin usually occur together in foods, such as Spinach, Swiss chard, kale, parsley, pistachios, and green peas. Sweet corn, egg yolks, and red grapes may also be high in lutein and zeaxanthin.
4. Omega-3 Fatty Acids
The importance of long-chain omega-3 fatty acids (EPA and DHA) for the proper functioning of the eye cannot be over-emphasized.
DHA can be found in high quantities in the retina, where its function is to maintain the eye. During infancy, it also helps the brain and eye for proper growth and development. This is why DHA deficiency especially in children can impair their vision, and brain function while growing up.
Research studies with people with dry eyes revealed that taking EPA and DHA supplements daily for three months can significantly reduce dry eye symptoms. It does this by increasing the formation of tear fluid. The best dietary source of EPA and DHA can be obtained from oily fish, but omega-3 supplements derived from fish or microalgae are also widely available.
5. Gamma-Linolenic Acid
Gamma-linolenic acid (GLA) is an omega-6 fatty acid, and unlike many other omega-6 fatty acids, Gamma-Linolenic Acid (GLA) has anti-inflammatory properties. Though it can be found in small amounts in the modern-day diet, the main sources you can get GLA are evening primrose oil and starflower oil. Research studies on GLA have proved that taking evening primrose oil may reduce the symptoms of dry eye disease.
6. Vitamin C
The eyes as an organ of sight require high amounts of antioxidants more so than many other organs of the body. Vitamin C is an antioxidant, and its level in the aqueous humor is directly proportional to its dietary intake. That means you can increase its concentration by taking supplements or eating foods rich in vitamin C.
Natural sources of high amounts of vitamin C are found in many fruits and vegetables, including bell peppers, citrus fruits, guavas, kale, and broccoli.
7. Vitamin E
Vitamin E is among the fat-soluble antioxidants, and it helps to protect fatty acids from harmful oxidation. Adequate vitamin E intake is important for optimal eye health since the retina has a high concentration of fatty acids.
Severe vitamin E deficiency may lead to retinal degeneration and blindness, and research analysis suggests that consumption of more than 7 mg of vitamin E daily might go a long way in reducing the risk of age-related cataracts.
The best dietary sources of vitamin E include almonds, sunflower seeds, and vegetable oils like flaxseed oil, but genuine supplements are available.
8. Zinc
Your eyes contain high levels of zinc. Zinc is a part of many essential enzymes the eye needs to function well. Though Zinc functions as an antioxidant to the eye, it also appears to be involved in the formation of visual pigments in your retina. Zinc deficiency might lead to night blindness if it is not arrested in time.
Old adults with early macular degeneration can have their macular deterioration slowed by being given zinc supplements, and they can maintain their visual sharpness better than those who received a placebo.
The natural dietary sources of zinc are mainly:- oysters, meat, pumpkin seeds, and peanuts.
9. Thiamine
Thiamine, or vitamin B1, plays a major role in proper cell-to-cell functioning and converting ingested food into energy. It is also effective in reducing the risk of cataracts. A diet rich in thiamine when consumed for a long time can reduce the risk of developing cataracts. And the combination of a diet rich in protein, vitamin A, niacin, and riboflavin may protect against developing cataracts.
The natural sources of thiamine are whole grains, meat, and fish. Another source to get thiamine is when it is added to foods like breakfast cereals, bread, and pasta.
10. Niacin
Niacin is also known as (vitamin B3), and its main function apart from being an antioxidant is to help convert food into energy.
Niacin supplements should be used when needed, and with caution. A high dose of more than 1.5–5 grams per day of niacin might pose adverse effects to the eyes like blurred vision, macular damage, and inflammation of the cornea. Natural sources include beef, poultry, fish, mushrooms, peanuts, and legumes.
Kedi Eye Beta contains all the above vitamins the eye needs to function at its best. That is why you need to use it and recommend it to others.
