Vitamins, nutrients required by the body to function properly, come from the foods we eat. A variety of vitamins support good eye health and protect against eye diseases such as macular degeneration, night blindness and cataracts. Vitamin supplements are available, but the best way to obtain vitamins is by eating a well-balanced diet.
Vitamin A and Beta-Carotene
Vitamin A and beta-carotene are two very important vitamins for healthy eyes. Beta-carotene, also called pro-vitamin A, is a carotenoid found in plant foods that can be converted into vitamin A. Sometimes called retinol, vitamin A is important in producing the pigments found in the retina of the eye. Together, these vitamins promote good night vision and protect against night blindness, dry eyes and cataracts, according to the All About Vision website. Sources of vitamin A include eggs, chicken and beef liver, milk, cheese and halibut. Beta-carotene is found in carrots, broccoli, spinach, sweet potatoes and winter squashes.
Vitamin C
Also called ascorbic acid, vitamin C is an important vitamin in the body that forms and maintains the collagen found in the cornea of the eye, among many other functions. It also may decrease the eye pressure of glaucoma, slow macular degeneration and decrease the risk of developing cataracts, according to eyecarebasics.com. It is found in a variety of fruits and vegetables, such as oranges, strawberries and broccoli.
Lutein and Zeaxanthin
Lutein and zeaxanthin are two carotenoids that occur naturally in a variety of plants and vegetables. In the body, they are found in high concentrations in the macula of the eye, the small, yellow-colored portion of the retina that plays a role in providing clear and distinct vision. Lutein and zeaxanthin may help prevent cataracts and macular degeneration by blocking blue light from causing oxidative damage to the eye, according to agingeye.net. Good sources of lutein and zeaxanthin include spinach, turnip and collard greens, kale and squash.
Vitamin E
Vitamin E may help reduce the risk of developing age-related macular degeneration and cataracts. The American Optometric Association suggests that vitamin E, being an antioxidant, protects the eyes from damage by free radicals---unstable molecules in the body that contribute to certain diseases. Vitamin E is found in nuts, such as almonds and hazelnuts, fortified cereals and sweet potatoes, according to the American Optometric Association.
