Vitamins for the eyes

Vitamins for eye health

It is known that poor nutrition is the leading cause of blindness in underdeveloped countries. The vitamins are antioxidants that keep eyes healthy.

Vitamins A, C and E, have been shown to be important in eye health. Needless to say, many fresh foods like fruits, vegetables and some fish contain components that are important for eye health.

Vitamin A and eye health

We all know that carrots are an excellent source of vitamin A and are good for the eyes. This vitamin is essential in preventing many diseases related to vision. The most important thing is that it prevents night blindness. Vitamin A deficiency also leads to xerophthalmia, dry eyes, corneal ulcers and swollen eyelids.

All this can lead to blindness. Vitamin A is also important with age, as it prevents the formation of cataracts and helps in preventing blindness from macular degeneration.

The recommended intake for men is 1000 ug RE (retinol equivalent), while women need about 800 ug RE per day. It is the equivalent of 3333 IU of retinol or 5000 IU of vitamin A diet.

If you feel that you are consuming this amount with your diet, then you might consider taking a health supplement for your eyes. It is important to read the labels of vitamin supplements as they can be toxic if large amounts are taken for a long time. This is also especially important when you are pregnant, since too much vitamin A can cause birth defects. Some studies may take as many as 10 times the recommended amount being within safe levels. Pregnant women should not exceed 3 times the recommended amount.

But we will never tire of saying, food is the best source of vitamin A. Most foods red, yellow or orange contains beta-carotene. The body converts beta-carotene into vitamin A. Along with carrots, fruits such as melon, mango, vegetables like squash, red pepper, papaya is an excellent source of beta-carotene. Vitamin A is also found in spinach and other leafy greens, sweet potatoes, fish, especially cod liver oil.

Vitamin C and eye health

Vitamin C is known as vitamin "super" par excellence, and is certainly a key ingredient in any health supplement for the eyes. Help in preventing many diseases related to vision problems of aging such as cataracts. This occurs when there is an accumulation of proteins that eventually becomes white clouds on the iris.

Vitamin C may also help slow macular degeneration related to age. A survey showed that cataracts could be delayed for ten years and therefore many vision-related operations could be avoided. This is because most of the falls in the elderly group, and surgery is generally performed above the age of 65 or 70 years which means that delay its appearance in ten years many of the falls not take time to develop.

Vitamin C is found in all citrus, guava, strawberries, melon, grapefruit, raspberries, tomatoes, prunes, green leafy vegetables, red and green peppers, papaya, broccoli, Brussels sprouts, grapes, potatoes, spinach, kiwis and blueberries.

In fact, most fruits and vegetables contain some vitamin C. You can also get in some animal sources but cooking destroys the vitamin C. The recommended dose of vitamin C in U.S. men and women is 60 milligrams per day.

But according to many researchers that amount can be multiplied by 100 with no problems. The human body can not synthesize this vitamin, or stay in the body for long. Factors such as smoking, pollution, diabetes and other problems affecting their absorption. To get a good amount of vitamin C it is best to eat fruits and vegetables to get the maximum benefits.

Vitamin E

Vitamin E is another great help to prevent cataracts, macular degeneration and proper eye health. The U.S. recommendations is 10 mg - TE (15 IU) for men and 8 mg for women. Vitamin E is found in all nuts, legumes and some fruits like mango. Again if the food supply is not sufficient then a nutritional supplement for the eyes can be a help.

Other supplements for the eyes

Other research has shown that bioflavonoids also act as important antioxidants and help us absorb vitamin C. Flavonoids are compounds that give color to fruits.

Lutein and zeaxanthin, two antioxidants found naturally in fruits and vegetables also help in eye health.

It is also important to eat foods rich in essential fatty acids and minerals for a better view. However, the best would be to increase consumption of fruits and vegetables daily to keep your eyes in good shape. If you do not like to eat these foods but want to have good eyesight, so he has no choice but to spend money on nutritional supplements for eye health.

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