Vitamins to improve vision improve our overall health by supplying needed antioxidants and vital nutrients. The vitamins can be ingested either through supplements or by eating foods that are rich in the vitamins. Vitamins can be added to commercially-prepared foods, or they can be found as natural ingredients in whole foods. Either way, there are a variety of ways to improve your vision by eating properly.
Vitamin A
The antioxidant vitamin A serves many functions in the body. It is best known for helping our vision. Vitamin A is necessary for both night vision and keeping our eyes moisturized. According to the National Institutes of Health, vitamin A has two components: retinol and beta-carotene.
Retinol is found mainly in animal sources. Sources include meats such as lamb, pork, veal, beef, chicken, turkey, duck, fatty fish and organ meats. Organ meats include livers, gizzards, spleen and kidneys. Oils made from these foods can be retinol-rich. According to nutritiondata.com, the richest source of retinol is found in cod liver oil. A 2 tbsp. serving of cod liver oil contains an impressive 8,400 micrograms of the nutrient. Retinol is also found in eggs, fortified breakfast cereals and dietary supplements.
Beta-carotene is "part of the family of chemicals called carotenoids," according to experts at Elhurst College. Carotenoids are known for improving vision. The nutrient also provides a natural food coloring that gives vegetables their bright colors. Beta carotene is found in carrots, sweet peppers, dark leafy greens (such as spinach and kale), sweet potatoes, mangos and cantaloupe.
Vitamin C
According to the National Institutes of Health, vitamin C (also known as ascorbic acid) can be helpful in improving vision. This antioxidant may slow the progression rate of vision loss along with helping you avoid an age-related eye condition known as macular degeneration.
Vitamin C is found in citrus fruits such as oranges, grapefruit, tangerines, lemons and limes. The vitamin is also found in sweet peppers of varying colors (red, yellow, green and orange) and chili peppers. In fact, according to NutritionData.com, one red chili pepper contains 65 milligrams of vitamin C. This serving size will supply over 100 percent of the daily recommended allotment of the vitamin. Other sources of vitamin C include broccoli, potatoes, tomatoes, guava, mango, cherries and juices made from the fruits. AllAboutVision.com recommends 75 milligrams of vitamin C daily for women and 90 milligrams for men.
Vitamin E
Vitamin E is an antioxidant that is known for nourishing vision, according to AllAboutVision.com. Foods found in the nuts and seeds family are especially rich sources of the vitamin. Nuts and seeds include sunflower seeds, flax seeds, cashews, pistachios, walnuts and almonds. A 1-cup serving of roasted almonds will supply over 200 percent of the daily recommended allotment of the vitamin. This same portion size contains 41 milligrams of vitamin E. Nut butters (such as peanut butter and/or almond butter) made from the nuts are also rich in in vitamin E.
