Life without eyes is neither desired nor required. Eyes have to bear maximum burden next to brain. It is highly recommended to take immense care of eyes because they are amongst the most sensitive organs in the body. While we keep convincing ourselves about the care measures we take, the actual picture demands attention and makes it mandatory for us to better wake up than never.
A lot of nutrients have a high influence on our health and Vitamins are no different. Highly influential and important Vitamins have shown their positive impact on eyes when consumed regularly. Check out the following four Vitamins that are very helpful in ensuring strength for the beautiful pair.
Medically known as Retinol, Vitamin A is the most important nutrient for healthy eyes. It is responsible for producing pigment present in the retina, thus forms the basis of our vision strength. Also, deficiency of vitamin A leads to several eyes disorders such as Night Blindness, measles and Diarrhea.
Vitamin A Benefits for Eyes
It is an essential vitamin to keep your eyes healthy. Vitamin A helps to reduce the risk of night blindness by forming a light sensitive pigment that basically sends and receive images to the brain. It also prevents cataracts, which can also cause night blindness. Cataract is a clouding of the eye lens.
Vitamin A is beneficial for the various eye related problems such as macular degeneration (AMD), glaucoma, eye infections and improving eyesight. Experts have revealed that people who take rich diet with vitamin A are at lower risk of developing age related macular degeneration. Food high in vitamin A includes carrot, pumpkin, sweet potato and spinach.
Vitamin A rich Spinach is considered as the healthiest food for eyes. Other Foods contains vitamin A include carrot, sweet potato, butter, mangoes green leafy vegetables, yellow melons and dried apricots, Liver, Mangos, milk, Papayas, Peaches, Peas and Pumpkin.
It is important to intake Vitamin A in controlled form. Over doss may cause hair loss, memory loss and other adverse affects. Essential Vitamin A dosage includes 400 mcg (micrograms) in kids up to 9 years of ages. Teens may easily intake up to 800-900 mcg of Vitamin A, while for pregnant women the requirement rises up to 1200mcg.
Vitamin C or Ascorbic acid is extensively present in citrus fruits that fortify eyes against UV damage and reverse all signs of fast aging as well.
Vitamin C Benefits for Eyes
Eyes are considered as the most complex organ of the body. Like vitamin A, vitamin C may also reduce the risk of forming a cataract. It prevents vision loss, which is caused due to macular degeneration. Vitamin C is an important antioxidant that keeps your eyes healthy. It also helps to prevent acrystallization or accumulation of foreign molecules, which result in the cloudy vision of cataracts.
Also, it is quite effective for lowering the interocular pressure. According to a recent study, regular intake of vitamin is must for eyes to function properly. Vitamin C is available in citrus food. Guava, bell pepper, green leafy vegetables, broccoli, orange, strawberry and papaya are some good source of vitamin C.
Besides lemon, that is the richest form of Vitamin C, other substantial sources of Vitamin C are Guava, bell pepper, green leafy vegetables, broccoli, cauliflower, papaya, orange and strawberries. It is a good habit to intake abundant Vitamin C rich fruits that usually appear in cold seasons.
Required Dietary Intake
Vitamin C is highly recommended for developing healthy eyes in kids. Adults up to 18 years may require 75 mcg, while older aged individuals may need 90 mcg of Vitamin C in diet every day.
Although exposure to Sun may lead to several disorders, but a limited sunlight is essential which produces Vitamin D for the skin. Vitamin D is a group of Secosteroids that perform absorption of calcium and phosphate in the intestines.
Vitamin D Benefits
Vitamin D helps to rejuvenate eye aging that reduce inflammation, clearing amyloid beta and also improve visualization of eyes. Various studies have shown that people who take vitamin D supplements are at lower risk of developing age related macular degeneration.
It may also reduce the number of macrophages in the retina, which is a mark of chronic inflammation. Sunlight is the great source of vitamin D. Other sources of vitamin D include eggs, fish, tuna fish, catfish, cod liver oil, mushroom and dairy products.
Although Vitamin D is rarely found in commonly consumed foods, but a good amount exists in Mushrooms. All forms of Mushrooms such as shiitake, raw or powder are rich sources of Vitamin D. Other good sources include tuna fish, salmon fish, cod liver oil, eggs, catfish and cheese.
Required Dietary Intake
Dietary requirements of Vitamin D are not strictly required but kids up to age 8 years may need 50mcg of vitamin D to maintain eye health. While elders up to 17 years of age require 100mcg, adults’ requirement figures hovers over 250 mcg per day.
Vitamin E or Tocopherol constitutes a group of eight fat soluble compounds that control the production of reactive Oxygen species, a process that triggers when fats undergo oxidation.
Vitamin E Benefits for Eyes
Vitamin E is a powerful antioxidant, which play a vital in preventing cataracts and macular degeneration. Vitamin E deficiency also cause vision problem. It is believed to protect cells of your eyes from damage that is caused unstable molecules known as free radicals, which usually break down healthy tissue.
Almonds and other nuts are excellent sources of natural vitamin E. It also can be found in peanut, sunflower seeds, egg yolk, vegetable oil, whole grain products, green vegetables, pickled green olives and dried apricots.
Wheat germ oil, sunflower seeds and safflower oils are the richest sources of Vitamin E. Other important sources are almonds, spinach, Swiss chard, papaya, mustard greens, nuts, tropical fruits, wheat, bell peppers, turnip greens, collard greens.
Required Dietary Intake
Everyday requirement of Vitamin E has been cited regularly in all age groups. While infants should have 200mcg every day, kids up to 10 years of age can have 400mcg of it. Elders especially teens must consume 800 mcg. Adults above 18 years of age must ensure 1000mcg intake of Vitamin E every day.