The eyes, like every other functioning part of the body, should benefit from exercise, proper nutrition and hydration. However, many people neglect their body, until something goes wrong. The eyes rely on certain vitamins for optimal function, and ensuring that the eyes receive adequate nutrition from vitamins should be of great importance. Understanding what vitamins are good for eye health will help people take care of their eyes and eyesight. After all, our eyes have to last a lifetime. Taking care of them makes good sense.
Vitamin A
Vitamin A is essential for eye health, growth, development and function. Vitamin A also protects the eyes from deficiency and disease, which often cause blindness in children. Vitamin A helps main structures in the eyes to convert light signals into nerve signals within the retina, producing changes that enable us to, among other things, enable us to see in the dark. Sources rich in Vitamin A include but are not limited to milk, spinach and carrots. The Recommended Daily Allowance (RDA) is approximately 5,000 IU per day for adult men and 4,000 IU per day for women.
Vitamin C
The eyes contain the largest amount of Vitamin C found in the body, which helps protect the lens of the eye from drying out or crystalizing as a result of oxidation, as well as helping the cornea heal when scratched or irritated. Vitamin C also helps protect the eye from ultraviolet light damage. Vitamin C is found in foods like brightly colored fruits and vegetables like broccoli, citrus, red bell peppers and pineapple. The RDA recommends approximately 45 to 60 mg for adult men and women per day.
Vitamin E
Vitamin E is known as a powerful antioxidant that is found mostly in sweet potatoes, nuts and some cereals. Vitamin E prevents the formation of cataracts in the eyes and macular degeneration as well as being a vital component to cell membrane health and DNA repair. The RDA recommends approximately 15 IU a day for adult men and 12 IU per day for adult women.
Vitamin B2
Vitamin B2 is also known as riboflavin, which comes from a variety of food and plant sources, including milk and dairy products, meats, cereal grains and vegetables. Vitamin B2 is responsible for releasing energy from various foods to promote eye health and growth and helps prevent oxidation processes that can damage or destroy cells. The RDA recommends approximately 1.6 to 1.7 mg per day for adult men and 1.2 to 1.3 mg a day for adult women.
