Vitamins have an impact on our eyesight. Here is a list of those that should be in our daily diet, and if they are lacking, reach for supplements.
Vitamin A (retinol) and provitamin A (beta-carotene)
It is responsible for good day and night vision. Vitamin A is found in animal products, while provitamin A is found in plant products. The most common form of provitamin A is beta-carotene, which must not be taken by compulsive smokers. The safe dose of vitamin A in any form should be determined by a doctor.
Vitamin A can be found in: offal, eggs, milk and fish, while provitamin A can be found in carrots, red peppers, vegetable fats, tomatoes, spinach, sorrel and others.
- Effects of deficiency: so-called “chicken blindness.
- Effects of consumption in excess: vitamin A consumed in excess can be harmful, as it is the building block for lipofuscin, which forms drusen (deposits of retinal metabolic products, appearing in the macular region and causing poorer vision in low light, the impression of crooked letters or their thickening when reading). It can also cause swelling of the eyelids, contribute to the formation of dry eye syndrome, ulcers and corneal scarring, and in extreme cases can even cause blindness.
Vitamins B1, B2, B3 (PP), B6
Some studies show that they can help prevent cataracts. They improve nerve cell function, prevent dry eyes, burning, itching and light sensitivity.
They can be found in sunflower seeds, dried fruits or legumes, milk, yeast, among others.
- Effects of deficiency: tremor and eyelid tension.
- Effects of consumption in excess: taking very high doses of vitamin B3 can lead to formation of changes in the macula and retina of the eye and gradual deterioration or even loss of vision
Vitamin C (ascorbic acid)
It strengthens eye blood vessels and allows photoreceptors to function properly. Thanks to its strong antioxidant effect on the lens of the eye, it reduces the risk of the appearance of cataracts. It participates in the process of collagen synthesis, which ensures adequate durability of the eye’s blood vessels. Regulates the process of tear film production.
Vitamin C can be found in tomatoes, sauerkraut, citrus fruits, apples, broccoli and parsley, black currant, bell peppers, Brussels sprouts or kale.
- Effects of deficiency: subconjunctival hemorrhages, accelerated development of cataracts.
- Effects of consuming in excess: most ascorbic acid is excreted in the urine, so it is very difficult to overdose on vitamin C.
Vitamin D3
It is involved in the regulation of pressure inside the eyeball.
Vitamin D can be found in fish (tuna, salmon, cod, herring, mackerel, sardines), tranny and dairy products.
- Effects of deficiency: faster development of myopia, cataracts, glaucoma, recurrent conjunctival inflammation, macular degeneration
- Effects of consuming in excess: eye pains
Vitamin E
Protects the lens from clouding and the macula from degeneration. Slows down the aging process. Protects blood vessels. Increases the absorption of beta-carotene.
Vitamin E can be found in fish, fats and nuts, tomatoes, botanicals, dried apricots or spinach.
- Effects of deficiency: visual disturbances
- Effects of consumption in excess: deterioration of vision; vitamin E overdose can only occur from long-term intake of more than 1,000 mg/day
