Which Vitamins Are Good for Your Eyes?

Undoubtedly, vitamin A (retinol) is well known as an essential vitamin for good eyesight. Vitamin A is a part of the protein rhodopsin, which is present in the retina's rods. This protein is responsible for low light vision.

Present in foods having beta-carotenes, vitamin A can be obtained naturally from colourful fruits and vegetables like carrots, pumpkins, and bell peppers.

Retinol is a vitamin which is essential for good eyesight. However, the deficiency of this vitamin is rare in developed countries.

Rich Sources of Vitamin A

• Food - Broccoli, carrots, eggs, fish, orange and yellow vegetables and fruits, spinach and other leafy veggies
• Fruits - Orange or yellow fruits
• Liquid - Cod liver oil, skimmed milk
• Tablet - Aquasol A, Retinox A, etc.

Thiamine, which is a vitamin that promotes the healthy functioning of the eyes, has been shown to reduce cataracts and diabetic retinopathy. Moreover, a study in Australia proved that an increase of thiamine resulted in a reduced risk of developing cataracts. Thiamine is found in whole food grains, meat, and fish.

Finally, vitamin B1 can be consumed orally or naturally. Doctors recommend 1.2 mg for men and 1.1 mg for women.

Rich Sources of Vitamin B1

• Food - Peas, nuts, whole grains, liver, fortified breakfast cereals, yeast, beef, cauliflower, eggs, asparagus
• Fruits - Bananas, oranges
• Tablet - Mecorol, Ferobex, Bexsil, etc.

Vitamin B2, also known as riboflavin, is found in oats, milk, yoghurt, and beef. It is known to reduce cataracts. In addition, it also helps to reduce oxidative stress to the eyes as it is among the well-known antioxidants. Hence, as a vitamin which is good for the eyes, incorporate this health booster into your diet.

Doctors recommend the consumption of 1.1 to 1.3 mg of riboflavin per day. Fortunately, the above-mentioned foods are rich in vitamin B2. Hence, the vitamin can be taken in naturally.

Rich Sources of Vitamin B2

• Food - Yoghurt, cheese, eggs, salmon, chicken, organ meats, beef and pork
• Liquid - Milk 
• Tablet - Riboflavin

Niacin, which is a vitamin good for the eyes, is another popular antioxidant. It helps convert food to energy. In addition, Niacin plays a role in preventing glaucoma. Glaucoma is a condition where the optic nerve is damaged.

However, there is a problem. Excessive consumption of Niacin can be dangerous. It may cause blurred vision, macular damage, and corneal inflammation. Hence, taking supplements is discouraged. Instead, taking in the vitamin through foodstuffs is recommended. Foods rich in vitamin B3 such as beef, fish, legumes should be consumed instead.

Rich Sources of Vitamin B3

• Food - Anchovies, tuna, beef, turkey, chicken breast, salmon, pork, liver, nuts, legumes, brown rice, whole wheat 
• Fruit - Avocado
• Tablet - Niacin, Zincovit

A mix of these vitamins is necessary to promote good eye health. In addition, this vitamin combination can reduce levels of homocysteine, responsible for inflammation and putting you at risk for developing AMD.

The research on these vitamins is still in the nascent stage. Hence, it has not fully been proved whether this vitamin helps eyesight. However, you can try it, as one study on women showed a reduced risk in the development of AMD when a combination of vitamins B6, B9, B12 were consumed.

Moreover, a 2017 study found that B12 is a vitamin good for dry eyes. B12 supplements and artificial tears were useful for treating dry eyes. Even vitamin A and D are useful for preventing dry eyes.

Rich Sources of Vitamin B6, B9, B12

• Food - Salmon, leafy greens, sunflower seeds, yoghurt, trout, pork, chicken, turkey, legumes, oysters, clams, eggs, liver and other organ meats
• Fruit - Citrus foods, avocado, banana
• Liquid - Milk
• Tablet - Nervz B, B long

Vitamin E is indeed the best vitamin which improves eyesight gradually. Sufferers from AMD reported a 25% reduction in AMD progressing to the next stage just by consuming vitamin E supplements. Vitamin E is also an antioxidant that protects the eyes from damage because of free radicals. 

Vitamin E rich foods such as nuts, cooking oils, salmon, etc., are recommended for good eye health.

Rich Sources of Vitamin E

• Food - Cooking oils like sunflower oil, soybean etc., almonds, peanuts, beet greens, spinach, pumpkin, red bell peppers
• Fruit - Avocado, mango, kiwi, olives, black currants, blackberries
• Tablet - Fitvit-E

Vitamin C also protects your eyes from free radical damage. It is also useful in preventing AMD (age-related macular degeneration). Moreover, vitamin C is required for the production of collagen. Collagen helps to maintain the structure of the cornea and sclera. 

Furthermore, vitamin C, which is a  vitamin that is useful for the eyes, can be found in foods such as citrus and tropical fruits.

The vitamin to improve eyesight naturally is vitamin E, and the vitamins which are good for dark circles are vitamin A, K, E, B3, C and B12. Apart from these vitamins, omega 3 fatty oils and Lutein, Zeaxanthin are also useful for improving overall eye health.

Rich Sources of Vitamin C

• Food - Peppers, broccoli, potatoes, Brussels sprouts
• Fruit - Citrus fruits like oranges, strawberries, blackcurrants
• Tablet - Limji CZ

Having understood which vitamins are good for the eyes, it's time to take a look at the recommended daily intakes for men and women.

As men and women have different average BMIs, requirements and health needs, there are different daily dosage recommendations for them. Check them out below. However, as a cautionary, consult a doctor for the recommended level.

In conclusion, the vitamins which are good for the eyes are vitamins A, Bs, C, and E. However, before you begin to take any of these, always consult a doctor, as taking them in excess could cause many complications. So keep those peepers sparkling and healthy with vitamins! 

We hope you enjoyed knowing which vitamin is best for your eyes!