Eyesight is difficult to lock in but depending on the resource it can mean the ability to see, the sense of seeing, vision, range of sight and view. The terms eyesight and vision are used interchangeably.
Vision is an extended term than eyesight. In addition to sharpness and clarity of sight or simply a description of the ability to see, the term “vision” usually comprises a wider range of visual abilities and skills. It includes the power to line up moving objects with smooth and accurate eye movements, focusing vision speed or accuracy, depth perception, differentiate sensitivity and many more.
The human eye is a special organ that allows vision by reacting to light. It is a part of the sensory nervous system, a kind of asymmetrical globe, about an inch in diameter.The front includes Iris(the Shaded part), Cornea(clear bulge over iris), Pupil(circular black opening in the iris that allows light in), Sclera (the white part of an eye) and Conjunctiva( a lean layer of sensitive tissue that covers the front of an eye, except the cornea). Optic nerves are located in the back of the eye and play a crucial role in the vision. It is sometimes called the second cranial nerve or cranial nerve II. The job of the optic nerve is to transfer visual information from the retina to the vision centers of the brain through electrical impulses.
These complex organs need many different vitamins and nutrients to function properly. Common conditions, such as hypertension, compression, inflammation, diabetic retinopathy, age-related macular degeneration, glaucoma and cataracts, can impact your vision. Although a variety of different factors causes these conditions but good nutrition implies to have significant influence on all of them. We have plenty of vitamins and nutrients that help to maintain eye health. We are going to discuss some of the most important vitamins and nutrients that are essential for your eye health.
Essential Vitamins for Eye Health
Vitamin A plays a significant role in vision by providing a clear cornea, the outside covering of the eye. The V (A) is also a component of rhodopsin, a protein in the eye that allows seeing in low light. The deficiency of vitamin(A) can lead to a serious condition called xerophthalmia. Xerophthalmia , A progressive eye disease which begins with night blindness. If this deficiency continues, your tear ducts and eyes can dry out. Eventually, your cornea softens, resulting in irreversible blindness .Vitamin (A) may also protect against other eye afflictions. Intake of high amount vitamin (A) results in a reduced risk of cataracts and age-related macular degeneration .To maintain eye health, vitamin-A-rich foods are preferred over dietary supplements. For example vegetables, Sweet potatoes, Bell peppers and pumpkins are an excellent source.
B complex Vitamins:
There are eight B vitamins, collectively called B complex vitamins, These include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Each of these vitamins has unique functions, generally help your body produce energy and make important molecules in your cells to maintain eye health. Several B vitamins have great impact on eye health, particularly vitamins B6, B9 and B12.The combination of these vitamins can lower the level of homocysteine, a protein in your body may result in inflammation and a bad risk of developing age-related macular degeneration. A study shows 34 percent reduced risk of developing age-related macular degeneration in women while taking (1,000 mcg) of vitamin B12 along with vitamins B6 and B9 . Another study in relation to eye health shows riboflavin (vitamin B2) as an antioxidant, riboflavin has the potential to minimize oxidative stress in your body, including your eyes. Scientists are studying riboflavin’s potential to prevent cataracts, as long term riboflavin deficiency may lead to severe condition. One study found that 31 to 51% decreased risk of cataract development when participants’ diets included 1.6 to 2.2 mg of riboflavin per day, compared to .08 mg per day .Health authorities recommend consuming 1.1 to1.3 mg of riboflavin per day. Thiamine vitamin B1 plays a vital role in proper cell function and converting food into energy. Diets high in thiamine have been effective to reduce the risk of cataracts. It’s usually easy to achieve the amount of Vitamins B complex, as many foods are high in riboflavin, thiamine, niacin, biotin etc. Some of the examples are milk, oats, beef, yogurt, poultry, fish, mushrooms, peanuts, legumes and cereals.
Vitamin C is also a powerful antioxidant that protects eyes against damaging free radicals. V( C) forms collagen, Tough bundles of collagen called collagen fibers, that are a major component of the extracellular matrix that supports most tissues and holds up cell structure from the outside, but collagen is also found inside certain cells. Survey suggest that V(C) may protect against cataracts, a condition that causes eye to become hazy with dull vision and prevent the progression of age-related macular degeneration. Another study shows 75 percentage reduced risk of cataracts when the daily intake of vitamin C was above 490 mg, compared to 125 mg .Vitamin C can be obtained from the following foods to boost your daily intake such as Bell peppers, broccoli, citrus and tropical fruits, kale etc.
Many eye diseases are related to oxidative stress, which is an inequality between antioxidants and free radicals in your body. Vitamin E is an effective antioxidant that helps to protect eye cells from severe damage by free radicals, which are unstable and harmful molecules. Studies found diets high in V (E) may aid to prevent age-related cataracts. However, a diet that includes enough V (E) is highly suggested to maintain desired eye health. Some V (E) rich alternatives include Salmon, seeds, nuts, avocado and leafy green vegetables.It is suggested that certain vitamins and nutrients may prevent or slow down the progression of several eye diseases. Dietary supplements of the vitamins may be advantageous. Besides all, taking a healthy and a balanced diet rich in iron, protein, calcium, vitamins, vegetables, fruits, whole grains, and healthy fats will provide you with all the nutrients to your eyes and the rest of your body that is required for optimal health. If you are taking a healthy diet but still struggling with eye strain, feel any changes in vision, it should not be ignored as symptoms can indicate a very serious problem which can get worse without proper care. You should seek the advice of a Doctor or an eye care provider who specializes in vision to have evaluated for possible vision problems to retain eye health.
Omega-3 Fatty Acids:
A type of polyunsaturated fat, Omega3. The cell membranes of retina contain a high concentration of DHA, a specific type of omega-3. Besides helping form the cells of your eye, omega-3 fats have anti-inflammatory properties which may play a crucial role in the prevention of diabetic retinopathy (DR). Omega-3 fats may also benefit individuals with dry eye disease by helping them produce more tears. With this condition, lack of tears causes dryness, discomfort and occasional blurry vision .To increase omega-3 fatty acids in your diet, include rich sources such as fish, chia seeds, flaxseed, soy and nuts. It is also available in cooking oils such as olive oil and canola.