Food is fuel for the body, and many studies have proved that certain superfoods are beneficial to include in the long run to promote daily healthy body functions. For example, eating carrots and other foods rich in beta carotene and vitamin A have been linked to better eye health. Here is a comprehensive list of suggested top vitamins and nutrients that promote better vision and eye health for children and adults.

Vitamin A
Vitamin A, one of the essential vitamins for eye health, can be found in carrots, red peppers, sweet potatoes, and even pumpkins. These foods can be incorporated regularly to help prevent vision complications like night blindness. Studies also show that vitamin A improves visibility in low lighting conditions. Most fruits and vegetables also contain an essential compound called beta carotene. The body converts the beta carotene from plant-based foods into vitamin A, and enables the retina to make more pigments, promoting better vision. Apart from beta carotene, lutein and zeaxanthin are excellent alternatives in carotenoids. Nutritionists suggest a recommended allowance of 700 to 900 micrograms for women and men.

Vitamin E
Vitamin E is a powerful antioxidant that helps the body combat harmful free radicals that cause cell damage. Research suggests free radicals can also damage the healthy cells in the eye and compromise vision in the long run. Foods like asparagus, soybean, corn, peanuts, sunflower seeds, almonds, and safflower or wheat germ oils, contain vitamin E. Studies also indicate intake of vitamin E via foods or supplements can lower the risk of eye disorders like cataract among older people.

Vitamin C
Oxidative damage is known to trigger both cortical cataracts and nuclear cataracts. Studies indicate a deficiency of vitamin C increases the risk of these eye disorders in the long run, and cataracts could even develop prematurely. Vitamin C is an essential nutrient to boost overall immunity. It also plays a crucial role in protecting the eyes from the harmful effects of UV rays and helps lower the risk of oxidative damage to healthy cells. Cruciferous vegetables, like broccoli and brussels sprouts, and fresh fruits like blackberries, oranges, and juices can help supplement the daily vitamin C requirements. Studies conclude adults require at least 75mg for women and 90mg for men daily to boost immunity and other functions.

B Vitamins
Vitamins B1 to B12, including thiamine, riboflavin, niacin, pyridoxine, folic acid, and cobalamin, has been extremely beneficial for eye health. Deficiencies in these B vitamins have been linked to vision loss triggered by conditions like age-related macular degeneration and even glaucoma. However, various meat, fruits, vegetables, and even dairy products can supplement regular nutrition requirements to improve eye health. Popular choices include beans, lentils, green peas, almonds, peanuts, chickpeas, dark greens, leafy vegetables, eggs, and also omega-3-rich seafood.

Eye lens for vision correction
Certain nutritional deficiencies can affect the ability to see clearly, resulting in near- or far-sightedness among children and adults. Many processed foods rich in additives, saturated fats, and high sugar content have also been linked to damaging healthy blood vessels, resulting in blurry or distorted vision (also called astigmatism). To correct any astigmatism, ophthalmologists may suggest using Toric contact lens. Mild to moderate blurry vision can be managed with Toric contact lens for astigmatism. These products are particularly designed to refract light properly, allowing the cornea to focus on objects near or far.

Not every person will experience the same level of vision loss or macular degeneration triggered by changes in daily nutrition. The symptoms and severity of the condition will vary greatly. It is better to consult with a certified nutritionist to determine a proper food chart that improves vision.