5 Most Important Nutrients for healthy eyes

List of 7 nutrient for healthy eyes

1. Vitamin A

Vitamin A is an essential micronutrient for healthy eyes. Our body doesn’t make it. So we should need to take it from food. Our body stored vitamin A in the liver until it required by the body.

It also helps in maintaining healthy eyes, teeth, skeletal and soft tissue, mucus membrane, and skin.

The scientific name of Vitamin A is Retinol because it produces the pigmentation in the retina in the eyes.

Food Rich in Vitamin A

Vegetarian Source

Vitamin A Per 100g
1. Carrots852 μg
2. Sweet potato961 μg
3. Broccoli77 μg
4. Spinach524 μg

Non-vegetarian source

Vitamin APer 100g
1. Beef liver9442 mcg
2. Liver sausage8384 mcg
3. Cod liver oil30000 mcg
4. King mackerel252 mcg
5. Salmon149 mcg

2. Omega 3

Omega 3 Fatty acids are the “building blocks” of fat. These essential nutrients are critical for the production and functioning of cells, muscles, nerves, and organs and maintaining healthy eyes.

Omega 3 is required for the production of hormone-like compounds that help regulate blood pressure, heart rate, and blood clotting.

Several studies show that omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome.
In a recent study of dry eyes induced in mice, omega-3 fatty acid ALA led to a significant decrease in dry eye signs and inflammation associated with dry eye.

Food Rich In Omega 3

Vegetarian source

Omega 3Per 100g
1. Flax seed22813 mg
2. Walnut9080 mg
3. Chia seed17830 mg
4. Avocado111 mg

Non-vegetarian source

Omega 3Per 100g
1. Salmon2260 mg
2. Herring2366 mg
3. Mackerel5134 mg
4. Sardines2205 mg
5. Oyesters435 mg

3. Vitamin C

Vitamin C is a water-soluble vitamin and a powerful antioxidant. It is essential for healthy eyes.

this is required for the production of collagen, a protein that provides structure to your eye, particularly in the cornea and sclera.

Several observational studies suggest that vitamin C may help lower your risk of developing cataracts, a condition that causes your eye to become cloudy and impairs vision.

Some studies suggest that long-term consumption of vitamin C also may reduce the risk of forming a cataract and vision loss from macular degeneration.

The research into taking this nutrient for cataracts shows that 300 mg daily is the minimum to prevent cataracts.

Food Rich In Omega 3

Vegetarian source

Vitamin C Per 100g
1. kiwi fruit93 mg
2. Guava228 mg
3. Strawberries59 mg
4. Papaya61 mg
5. Orange53 mg
6. Broccoli89 mg

4. Vitamin E

Vitamin E is a powerful antioxidant. It is a fat-soluble vitamin. It may help protect your cells from free Radicles.

A 2014 review looked at studies linking vitamin E to the prevention of cataracts.

Some studies found that lens clarity was better in people who took vitamin E supplements

Food Rich In Vitamin E

Vegetarian source

Vitamin EPer 100g
1. Sunflower seeds36 mg
2. Almonds26 mg
3. Peanuts5 mg
4. Avocado2 mg

Non-vegetarian source

Vitamin EPer 100g
1. Rainbow trout2.8 mg
2. Abalone4 mg
3. Snail5 mg
4. Octopus1 mg

5. Zinc

Zinc is a trace mineral. It is essential for healthy eyes, immune system, brain, and other body parts.

It plays a vital role in bringing vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes.

The recommended daily dose of zinc needed in your daily diet is 8 milligrams per day for women and 11 milligrams per day for men.

Food Rich In Zinc

Vegetarian Source

ZincPer 100g
1. Oatmeal1 mg
2. Low-fat yogurt1 mg
3. Hemp seeds10 mg
4. Shiitake mushroom1 mg

Non-Vegetarian Source

ZincPer 100g
1. Oyster61 mg
2. Chicken2 mg
3. Beef12.3 mg

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