From Our Partners
Sherry Dumont, RN | HumanaCare
Healthy Eyes
Since 2020 is the Year of the Eye, we thought we would give you the scoop on eye health.
Good vision and quality of life go hand in hand — that’s why protecting your eyesight as you
age is essential.
Our eyes are complex organs that need many different vitamins and nutrients to function
properly; the following help to maintain eye health.
Vitamin A
Vitamin A plays
a crucial role
in vision by
maintaining a clear
cornea, which is the
outside covering of your eye. This
vitamin is also a component of
rhodopsin, a protein in your eyes
that allows you to see in low light
conditions. Some studies suggest
that diets high in vitamin A may
be associated with a reduced
risk of cataracts and age-related
macular degeneration (ARMD).
Sweet potatoes are an excellent
source, as are carrots, green leafy
vegetables, pumpkins, and bell
peppers.
Vitamin E
Vitamin E is a
potent antioxidant
that helps protect
your cells —
especially your
eye cells — from
damage by harmful molecules.
Vitamin E-rich options include
nuts, seeds, cooking oils,
salmon, avocado, and leafy green
vegetables.
Vitamin C
Vitamin C is a
powerful antioxidant
that may protect
your eyes against
damaging free radicals. It is
required to make collagen, a
protein that provides structure
to your eye, particularly in the
cornea and sclera. Several studies
suggest that vitamin C may help
lower your risk of developing
cataracts. Citrus and tropical
fruits, bell peppers, broccoli, and
kale contain high amounts of
vitamin C.
Riboflavin
Riboflavin (or vitamin
B2) has the potential
to reduce oxidative
stress in your body,
including your
eyes. Scientists are
studying riboflavin’s potential
to prevent cataracts, as many
individuals with cataracts have
been found to be deficient in
this antioxidant. Foods high in
riboflavin include oats, milk,
yogurt, beef, and fortified cereals.
Niacin
The main function
of niacin (or
vitamin B3) in your
body is to convert
food into energy.
Studies suggest that niacin may
play a role in the prevention of
glaucoma. Supplements should
be used with caution. When
consumed in high amounts of 1.5
to 5 grams per day, niacin may
pose adverse effects to the eyes,
including blurred vision, macular
damage, and inflammation of
the cornea. However, there is no
evidence that consuming foods
naturally high in niacin has
any adverse effects. Some food
sources include beef, poultry,
fish, mushrooms, peanuts, and
legumes.
Thiamine/Vitamin B1
Thiamine plays a
role in proper cell
function and is
possibly effective
at reducing the risk
of cataracts. Food
sources include
whole grains, meat, and fish.
50 | arta.net