7 vitamins essential for the eyes and foods rich in them

Eyes are one of the most important sensory organs and their health largely depends on screen time, diet, and lifestyle habits. As per experts, vitamins play a key role in shaping up the eye health and that is the reason, it is said to consume all types of vitamins to boost eyesight and overall eye health.

In this piece of information, we will explore the importance of 7 types of vitamins essential for the eyes and foods rich in them.

This vitamin plays a key role in eye sight, by maintaining a clear cornea, which is the outside covering of your eye. Vitamin A contains a component of rhodopsin, a protein the eyes that allows us to see in low light conditions as well.
As per experts, sweet potato, leafy green vegetables, pumpkin, and bell pepper are rich sources of vitamin A.
Also Read: 8 foods that can help improve eye health

It is a potent antioxidant that helps protect the cells of the eyes from damage by free radicals. It is also said that diets rich in vitamin E help prevent age-related cataracts.
Rich sources of vitamin E include nuts, seeds, and cooking oils. Salmon, avocado, and leafy green vegetables are also good sources of vitamin E.
Vitamin C
Vitamin C is also a powerful antioxidant that helps protect the eyes against damaging free radicals. Also, vitamin C helps in making collagen, a protein that provides structure to cornea and sclera.
Foods rich in vitamin C: Citrus and tropical fruits, bell peppers, broccoli, and kale contain particularly high amounts of vitamin C, making them great options to boost the daily intake of this antioxidant.

Also known as riboflavin, it is an antioxidant that helps reduce oxidative stress in the body, including the eyes.
It is said that oats, milk, yogurt, meat, and fortified cereals are rich in riboflavin.
Also Read:8 nutrient-rich foods for eye health
This vitamin is also called niacin and it helps the body to convert food into energy and acts as an antioxidant. It is said that niacin plays a role in the prevention of glaucoma, a condition in which the optic nerve of your eye becomes damaged.
The rich sources of niacin are fish, mushrooms, peanuts, and legumes.
Also known as thiamine, this vitamin plays a crucial role in proper functioning of cells and helps convert food into energy. It is said that foods rich in thiamine helps reduce the risk of cataract by 40%.
Foods rich in thiamine are whole grains, meat, fish, cereals, bread, and pasta.
These vitamins are proven to lower blood levels of a molecule called homocysteine that interfere with collagen structure and plays a key role in defining eye structures, including the cornea, lens, sclera and vitreous body.
Dairy products, fish, meat, and sweet potato are rich in vitamin b6. Dark leafy greens, legumes, asparagus, beets and citrus fruits are good sources of folic acid or vitamin b9. Lastly, vitamin b12 can be found in animal products such as meat, dairy and eggs. For those following a vegetarian or vegan diet, there are fortified foods such as cereals, nutritional yeast, and non-dairy milk.