Vitamin A or retinol is required for the nutrition of the eyes. Vitamin A is found in carrots, liver and the dairy products. Nutrition and eyes are linked with the importance of antioxidants. Beta carotene is another antioxidant that is found in the carrots.
Vitamin A helps in warding off cataract and macular degeneration.
About Nutrition and Eyes:
The requirement of vitamin A according to Recommended Daily Allowance(RDA) is 1000 Retinal Equivalents for the male. The female should take 800 Retinol Equivalents.
The smokers and the people who consume alcohol are susceptible to suffer from the deficiency of vitamin A.
Lutein and zeaxanthin are the two pigments that can keep diseases like cataract and macular degeneration at bay. They are found in the vegetables and fruits.
Spinach is the rich source of vitamin lutein and zeaxanthin. Vitamin C also helps in the prevention of the cataracts and age related macular degeneration.
Information on Nutrition and Eyes:
The daily intake of 60 milligrams of vitamin C is required to alleviate the diseases of the eyes.
The citrus fruits are the richest sources of vitamin C.
The bioflavonoids that impart color to the eyes are also beneficial to the eyes. The antioxidant property of the bioflavonoids work in synergy with vitamin C. Cherries and grapes contain bioflavonoids.
Vitamin E is also useful for the eyes.
Selenium and zinc help in the proper absorption of vitamin A and vitamin E. Seafish and yeast are the rich sources of selenium. Nuts and oysters are rich sources of zinc.
The daily requirement of vitamin E according to Recommended Dietary Allowance is 22.5 International Units.
The seeds of sunflower and nuts contain vitamin E. Zinc prevents degeneration of the macula.
The essential fatty acids cannot be prepared within the body. The essential fatty acids have to be supplied from outside the body . Some of the essential fatty acids that are required for the nourishment of the eyes are omega 3 fatty acids and omega 6 fatty acids.
The ratio of the omega 3 and omega 6 fatty acid should be take into account for the proper functioning of the eyes. The essential fatty acids alleviate symptoms associated with dry eyes.
The oil that is obtained from linseeds and flax seeds contain omega 3 fatty acid which helps in the prevention of dry eyes.
The intake of green leafy vegetables, seasonal fruits, fish and seafood helps in warding off the diseases of the eyes.
The antioxidants like vitamin A, C, E, beta carotene and selenium play a vital role in providing nourishment to the eyes.
The intake of the various vitamins and minerals should conform to the quantity mentioned by Recommended Dietary Allowance(RDA).
The antioxidants prevent age related macular degeneration and improve the quality of life of the people. The antioxidants are immensely useful for the proper functioning of the eyes.
To know more about nutrition and eyes, click on the following hyperlinks:
Nutrition for Healthy Eyes
Causes of Eye Disease
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