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What Are The Best Vitamins For your Eye?

Apa Vitamin Terbaik untuk Kesehatan Mata?

Hello Happy Eyes People!

Your eyes are complex organs that need lots of vitamins to function properly. Certain vitamins are essential for maintaining good eye health. Many are powerful antioxidants that protect the eyes and other parts of the body from oxidative damage and inflammation.

Deficiencies in particular vitamins can increase the risk of some eye conditions, such as cataracts, glaucoma, and age-related macular degeneration (AMD).

Research shows that some vitamin and mineral supplements can help protect against or slow the progression of the condition.

In this article, we outline four vitamins that are essential for good eye health, as well as a list of various vitamins from food sources. Let us see together!

4 vitamins that contribute to eye health

People who want to protect their eye health should consume adequate amounts of the vitamins in their diet.

1. Vitamin A

Vitamin A is essential for good vision. It is a component of the protein Rhodopsin which allows to eye to see in low light conditions.

Vitamin A also supports the function of the cornea, which is the protective outer layer of the eye. A person who is deficient in vitamin a may find that their eyes produce too little moisture to stay lubricated.

2. Vitamin E

Alpha tocopherol is a form of vitamin E that has particularly powerful antioxidant properties. Antioxidants help fight free radicals, which can damage tissues throughout the body. Sometimes, free radicals may damage proteins within the eye. This damage can result in the development of cloudy areas called cataracts.

A 2014 review looked at studies linking vitamin E to the prevention of cataracts. Some of the research found that lens clarity was better in people who took Vitamin E supplements.

3. Vitamin C

Vitamin C is another powerful antioxidant that helps protects against oxidative damage. Oxidative damage is a key factor in two of the most common age-related cataracts.  Cortical cataracts develop on the edges of the lens, while nuclear cataracts occur deep in its center or nucleus.

4. B Vitamins

A 2009 study suggest that daily supplementation with a combination of vitamins B-6, B-9, and B-12 may reduce the risk of AMD. AMD is a degenerative eye disease that effects the vision.

However, this particular study only includes women. Therefore, more research is needed to support the use of B vitamins in preventing AMD in both women and men.

An older study looked at nutrient intake and eye health in 2,900 people between the ages of 49 and 97 years. The findings revealed that higher intakes of protein, vitamin A, and the B-vitamins riboflavin, thiamine, and niacin had an association with a lower rate of nuclear cataracts.

Food sources of this vitamin

A healthy, balanced diet containing the following foods can provide enough vitamins and nutrients to promote eye health. Research suggests that these nutrients work together to protect the eye, so eating a wide variety of healthy foods is the best approach and way to keep your eyes healthy.

Below, we list the vitamin food sources we mention in this article.

1. Vitamin A and beta carotene:

  • Sweet potato
  • Carrot
  • Red pepper
  • Pumpkin

2. Vitamin E:

  • Almonds
  • Sunflower seeds
  • Peanuts
  • Safflower oil
  • Soybean oil
  • Corn oil
  • Wheat germ oil
  • Asparagus

3. Vitamin C:

  • Oranges and orange juice
  • Broccoli
  • Brussels sprouts
  • Blackberry
  • Grapefruits juice

4. Vitamin B-1, or thiamine:

  • Beans
  • Lentils
  • Pork
  • Fish
  • Green beans
  • Yogurt

5. Vitamin B-2, or riboflavin:

  • Beef
  • Oat
  • Yogurt
  • Milk
  • Clams
  • Mushrooms
  • Almonds

6. Vitamin B-3, or niacin:

  • Beef liver
  • Chicken
  • Salmon and tuna
  • Brown and white rice
  • Peanuts

7. Vitamin B-6, or pyridoxine:

  • Chickpeas
  • Dark leafy greens
  • Poultry
  • Beef liver
  • Salmon and tuna

8. Vitamin B-9, or folic acid:

  • Dark leafy greens
  • peanuts
  • Beans
  • Seafood
  • Sunflower seed
  • Egg

9. Vitamin B-12, or cobalamin:

  • Fish
  • Heart
  • Red meat
  • Poultry
  • Egg
  • Fortified milk, cereals, and nutritional yeast

Consuming foods that contain vitamins is particularly good for maintaining a healthy body. Do a consultation on your eye health with our doctor at Ciputra SMG Eye Clinic to regularly check eye conditions.


What are the best vitamins for eye health?

Tim Konten Medis

Terakhir diperbarui pada 29 December 2023