You might not realize how important healthy eyes are until your vision begins to deteriorate. Eyes benefit from proper nutrition and adequate vitamin intake, just as the rest of your body does. Eye Care Source, an information site maintained by optometrists and opthamologists, explains that there are three main vitamins that benefit the eyes, and they are also known as the top antioxidant vitamins: Vitamin A, Vitamin C and Vitamin E.
Vitamin A
The National Institutes of Health Office of Dietary Supplements explains that Vitamin A from meat sources is called preformed Vitamin A, and is absorbed as retinol. Vitamin A from plant sources is referred to as provitamin A carotenoid. It is the Vitamin A carotenoids that are especially important in maintaining eye health.
An article by BR Hammond Jr, in the December 2008 issue of "Nutrition Reviews," reports that the carotenoids lutein and zeaxanthin, which are found in high concentrations in the macula, can slow age related changes in the eye, such as macular degeneration, and are needed for healthy eye development.
While you can take Vitamin A, and even beta-carotene, as a supplement, your best bet is to get what you need from food sources, as foods also contain other micronutrients, vitamins and minerals that complement the Vitamin A and help promote its absorption.
Good food sources of Vitamin A and carotenoids include sweet potatoes, carrots, pumpkin, broccoli and all dark leafy greens such as spinach and kale. The recommended daily value (DV) of Vitamin A, as per the National Institutes of Health, is 5000 IU (International Units). The Vitamin A content in one cup of boiled carrots is 19,150, or 380 percent of the DV.
Vitamin C
If you were asked to name the most popular vitamin, Vitamin C would take the honors. It is widely known for its many health benefits, such as boosting the immune system and fighting the common cold, as well as for strengthening your bones and teeth. A lesser known fact about Vitamin C is its contribution to healthy eyesight. The American Optometric Association reports that adequate Vitamin C intake reduces the risk of cataracts and age related macular degeneration. According to the report, the minimum intake of Vitamin C necessary to reap benefits to the eyes is between 300 and 500 mg per day. Excellent food sources include citrus fruits and citrus fruit juices, with one cup of orange juice providing 124 mg. Other food choices include strawberries, red peppers and broccoli.
Vitamin E
Vitamin E is another antioxidant vitamin that benefits eye health. The Council for Responsible Nutrition reports that Vitamin E has been found to help prevent the onset of cataracts, as well as the development and progression of macular degeneration, both of which are serious eye conditions. Vitamin E also benefits blood vessels and circulation, which is also a benefit to the eyes, as important vitamins and nutrients need to be able to get to eye tissues. Good food sources of Vitamin E, as listed by the National Institutes of Health Office of Dietary Supplements, include wheat germ oil, nuts and seeds, boiled spinach, broccoli, mango and kiwi. The DV for Vitamin E is 30 IU, and one ounce of dry, roasted almonds contains 7.5 IU, or 25 percent of the DV, while one tablespoon of wheat germ oil contains 26.2 IU, or 90 percent of the DV.
