Eye Health 21 Jan, 2020

The 9 Most Important Vitamins for Eye Health

Eyes are the window of your soul. They speak all that which your lips sometimes shiver to do. The beauty of the eyes has always remained motivation for the words of poets and lyricists. But these beautiful organs are equally complex that need many different vitamins and nutrients to function properly. Eyecare is very important for every person and that comes up with the basic knowledge of what your eyes seek to function impeccably. Top eye clinics in Gurgaon underline the fact that conditions like diabetic retinopathy, age-related macular degeneration, glaucoma, and cataracts can impact your eyes to a great extent. The major and one common reason that causes these conditions are the lack of nutrients that your eyes need. Here is a list of 9 most important vitamins for healthy eyes:-

1.Vitamin A:-

Vitamin A is a component of rhodopsin, a protein in your eyes that allows you to see in low light conditions. It plays a very important role in vision by maintaining a clear cornea, which is the outside covering of your eye. Vitamin A deficiency leads to disease like xerophthalmia, which is an eye disease that begins with night blindness and if left unaddressed results in irreversible blindness. Cataracts surgeons from Sohna road suggest that vitamin-A-rich foods like leafy green vegetables, bell peppers, etc. reduce the risk of cataracts and age-related macular degeneration (AMD).

2.Vitamin E:-

Vitamin E is recommended to maintain proper eye health. It is a potent antioxidant that protects your eye cells from damage by free radicals which are harmful molecules. It is used in a daily supplement called AREDS as a potential treatment for AMD. Some studies also suggest that diets high in vitamin E may prevent age-related cataracts. Some vitamin E rich options are nuts, seeds, cooking oils, etc.

3.Vitamin C:-

Vitamin C, like vitamin E also protects your eyes from damage by free radicals. Vitamin C also forms collagen, a protein that provides structure to your eyes, particularly in the cornea and sclera. Observational studies suggest that this vitamin may protect against cataracts and help prevent the progression of AMD. Broccoli, citrus, tropical fruits, bell peppers, and kale contain a high amount of vitamin C.

4. Vitamins B6, B9, and B12:-

B vitamins are very essential for eye health particularly vitamins B6, B9, and B12. Many studies suggest that the combination of B6, B9, and B12 can lower levels of homocysteine, a protein in your body that may be associated with inflammation and an increased risk of developing AMD. Yet more research is needed to confirm the benefits of this vitamin B combination.

5. Riboflavin:-

Riboflavin (vitamin B2) is another vitamin B that acts as an antioxidant and has the potential to reduce oxidative stress in your eyes. Retina specialist in sapphire mall recommends consuming 1.1-1.3 mg of riboflavin per day. Foods like oats, milk, yogurt, and fortified cereals are rich in riboflavin.

6. Niacin:-

Although the main function of niacin (vitamin B3) is to convert food into energy, recent studies have shown have suggested that niacin may also help in the prevention of glaucoma. Glaucoma specialist in Gurgaon defines it as a condition in which the optic nerve of your eye becomes damaged. Foods rich in niacin include fish, peanuts, mushrooms, etc.

7. Lutein and Zeaxanthin:-

Lutein and zeaxanthin are beneficial plant compounds that may help prevent AMD and cataracts. They are the part of the carotenoid family, group of beneficial synthesized plants and both of them can be found in the macula and retina of your eyes where they help filter potentially harmful blue light thus protecting your eyes. Spinach, collard greens, and kale have a sufficient amount of these two vitamins.

8. Omega-3 Fatty Acids:-

Omega-3 fatty acids have anti-inflammatory properties and may help prevent diabetic retinopathy (DR) when included in your diet. The cell membranes of your retina contain a high concentration of DHA, a particular type of omega-3. It also benefits individuals with dry eye disease helping them to produce tears. This condition of lack of tears and dryness needs immediate medical attention otherwise it could lead to occasional blurry vision. If you are having this problem, you should visit some eye specialists in Gurgaon to get a medical solution for it. Rich sources of omega-3 fatty acids are olive oil, fish, soy, chia seeds, and nuts.

9. Thiamine:-

Thiamine (vitamin B1) helps in proper cell function and converting food into energy. It plays a part in reducing the risk of cataracts. It has also been proposed as a potential treatment for the early stages of DR. Meat, fish, whole grains, etc. are some of the food sources of thiamine.


To maintain the essence of your eyes, it is essential to improve their health. The above mentioned 9 vitamins are the most important vitamins for improving eye health. Make sure you don’t fail to make them part of your regular diet.

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8 thoughts on “The 9 Most Important Vitamins for Eye Health”

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