Eye Care and Vision Protection with Vitamins and Minerals

Your eyes are the most sensitive organ in your body. It is part of your nervous system. You need to maintain clear vision and healthy eyes. If you attach importance to eye care there is no need for eye cure. Your eyes will remain healthy with the right food and drink. You must clearly understand what you should eat for healthy eyes.

The right diet will help you to maintain healthy eyes, clear vision and prevent the risk of developing cataract or macular degeneration associated with your age. Diet campaigners recommend Vitamin A, B2, C and E for you to maintain healthy eyes. They also recommend minerals such as Selenium in order to function properly.

Vitamin A

Vegetables and fruits do not contain the actual Vitamin A. Instead they have Vitamina A carotenoids - like beta-carotene, lutein, zeaxanthin and many others. You need Vitamin A for the normal functioning of your body.

Beta-carotene is one of the recognized anti-oxidants. Your body is capable of converting carotenoids into various other forms of vitamin A. There is a specific kind of such conversion takes place in your eyes. Here the beta carotene is converted into retinol or retinaldehyde (an aldehyde form). The Retinol is bound to opsin, a kind of protein. The molecular combination of retinol and opsin builds healthy cones and rods of your eyes. It also reinforces the photo receptors of your retina. It is the beta carotene that regulates the healthy retina. If you are the beta-carotene deficient you may probably get affected by night blindness or reduced adaptability to low light conditions. You may probably experience vision disorders like haze in normal light conditions and glare. In short vitamin A improves your night vision and low light vision.

For healthy eyes include beta carotene rich vegetables and fruits. The vegetables and fruits that have carotenoids are apricot, broccoli, cabbage, carrot, cantaloupe, cauliflower, kale, lettuce (romaine), mango, mustard and collard greens, papaya, pumpkin, red bell pepper, spinach, sweet potato, tomato, yellow squash, and other dark green leafy vegetables as well as yellow-orange vegetables.

Vitamin B2

Vitamin B2 is also known as Riboflavin. Vitamin B2, also called Vitamin G. Vitamin B2 has the ability to reduce redness in your eyes. It will help you to withstand the sensitivity of light. Since you cannot store vitamin B2 in your body, it has to be included in your diet.

You will find Vitamin B2 in almonds, asparagus, artichokes, avocados, brewer's yeast, broccoli, Brussels sprouts, cayenne, currants, dandelion greens, eggs, fish, kelp, lima beans, meat, milk and dairy foods, mushrooms, navy beans, parsley, peas, pumpkins, rose hips, soybeans, spinach, sweet potatoes, watercress, , wheat germ, wild rice, whole grains and yogurt.

Vitamin C

Vitamin C, or ascorbic acid, is an essential vitamin for humans. Your eye lens needs a lot of vitamin C to counteract all the free radicals that form as a result of sunlight on the eye. Vitamin C prevents cataract and will also help you in improving your vision. Since you cannot store vitamin C in your body, it has to be included in your diet. By eating broccoli, cabbage, Indian gooseberry, oranges, sweet red peppers, strawberries, you can get a good supply of vitamin C.

Vitamin E

Vitamin E is a fat-soluble vitamin. So you can store this vitamin in your body. Vitamin E is also regarded as a powerful antioxidant. Health campaigners claim vitamin E helps you to prevent the possibility of cataracts. It is also known for its ability to prevent the macular degeneration.

Well known sources of vitamin E include: alfalfa, avocado egg yolk, lettuce, liver, margarine, nuts, olive oil, peanut butter, vegetable oil, wheat germ and whole grain products.

Selenium

Selenium, an antioxidant source acts efficiently when combined with Vitamin E. A research took note of the reduced risk of developing colorectal, lung and prostate cancer among men who underwent selenium therapy (prescribed 200 mcg. of selenium) for ten years.

Well known sources of selenium include: Herbal sources - chamomile, garlic, lemon grass, parsley and peppermint. Dairy, poultry and meat sources - chicken, eggs, fish especially salmon, tuna and shell fish and red meat.

Reference Sources:
1. The EyeCare Connection abstracts and answers to commonly asked questions http://www.eyecarecontacts.com/Nutrition_and_the_Eye.html
2. Vitamin E and Minerals: Nutrition from Nuts by Gina White http://www.allaboutvision.com/nutrition/vitamin_e.htm