Our eyes are our windows to the world, so eye health is essential to perceive the world in all its glory. Adequate care for the eyes involves basic lifestyle changes like limiting your eyes’ exposure to electronic devices, cleansing them regularly, and going for frequent eye checkups. However, giving your body adequate vitamins through supplements and food is essential for long-term eye health. Here are some vitamins crucial for better eye care:

Vitamin C
Vitamin C plays an integral role in protecting the eyes from damage caused by UV rays. It also helps form collagen, a protein contributing to eye structure retention, reducing one’s susceptibility to macular degeneration caused by aging. Vitamin C may be found in various food sources, including corn, citrus fruits, broccoli, and Brussels sprouts.

Vitamin A
Vitamin A activates rhodopsin, a photopigment enabling better vision at night. So, vitamin A deficiency leads to inadequate production of rhodopsin, causing night blindness and, in severe cases, the onset of xerophthalmia. The vitamin also helps maintain a clear cornea. One of the most recommended foods to replenish the body with vitamin A is carrots, as they contain high levels of beta-carotene that gets converted into vitamin A in the body. Other foods rich in vitamin A are leafy green vegetables, fish oils, mango, milk, and beef liver.

Vitamin E
Vitamin E is an essential antioxidant that can eliminate cataracts and macular degeneration among elderly persons. It protects the eyes from free radicals and helps maintain the eye tissues. Research also suggests that applying almond oil and vitamin E oil under the eyes can help prevent dark circles. Sunflower seeds, almonds, hazelnuts, avocados, peanuts, and wheat germ oil are some foods packed with vitamin E.

Riboflavin
Riboflavin (or vitamin B2) is another significant vitamin that helps improve eye health. This vitamin helps reduce oxidative stress in the eyes and contributes to cataract prevention. Dairy products, oatmeal, eggs, chicken breast, and beef are foods containing high levels of riboflavin. The body receives a large portion of riboflavin through these foods, and 1.1–1.3 mg of daily riboflavin intake is considered adequate.

Thiamine
Thiamine (or vitamin B1) plays a crucial role in promoting nerve health, so its deficiency can contribute to the development of impaired optic nerves. It also helps prevent cataracts and other eye conditions. Pork, fish, lentils, cereals, beans, and yogurt are good sources of thiamine.

Vitamin B12
Studies have shown that vitamin B12 can help promote better eyesight and prevent macular degeneration.