A well-rounded diet is necessary for the health of all organs, including the eyes. Adequate vitamin and mineral intake promotes eye health and may help prevent the development of cataracts and age-related macular degeneration, which is the gradual loss of vision in older adults due to damage to the retina. According to the National Eye Institute, age-related macular degeneration is the number one cause of vision loss in adults over the age of 60. Certain vitamins are especially beneficial to the eyes.
Vitamin A
The World Health Organization states that the leading cause of preventable blindness in children worldwide is vitamin A deficiency. A metabolite of vitamin A, retinol, is needed to synthesize rhodopsin, the pigment located in the rod cells of the eyes, which allows the eyes to adjust to low levels of light. Vitamin A deficiency in children leads to xerophthalmia, or drying of the eyes, and often results in irreversible blindness. In adults vitamin A deficiency can cause night blindness. The recommended daily intake for vitamin A is 3,000 IU for males and 2,310 IU for females. Foods high in vitamin A include cow's milk, egg yolks, sweet potatoes, carrots and spinach.
Vitamin C
Vitamin C is necessary for growth and repair of tissues, including tissue in the eyes. It also functions as an antioxidant, minimizing damage from oxidative stress. According to the American Optometric Association, there is evidence that vitamin C decreases the risk of developing cataracts and can slow the progression of age-related macular degeneration. The recommended daily amount of vitamin C is 75 mg for females and 90 mg for males. Food sources of vitamin C include citrus, strawberries, bell peppers, broccoli and kale.
Vitamin E
Vitamin E is a fat-soluble vitamin that functions mainly as an antioxidant. Vitamin E protects the eyes by preventing tissue damage from oxidative stress. The American Optometric Association acknowledges vitamin E's role in promoting eye health, stating that adequate vitamin E intake reduces the risk of cataracts and slows the progression of age-related macular degeneration. The recommended daily intake of vitamin E is 22 IU a day for both men and women. Foods high in vitamin E include almonds, sunflower seeds, wheat germ and collard greens.
