Eye Vitamins, Minerals and Supplements
What is the Importance of Eye Vitamins, Minerals and Supplements?
Eye Vitamins, minerals and other supplements are very necessary for healthy eyes. Sometimes it is not possible to have all the essential eye vitamins in our food as we have too fast a life to think about what we are consuming, whether they have all the vitamins, minerals and other supplements required for our ocular health, or we are just missing out a major portion of nutrients that are necessary in our diet.
Vitamins A, C, E, and B2, and zinc and selenium as minerals are required for the health of our eyes and for maintaining a good vision. The newly derived Lutein (antioxidant) is also an important nutrient for the eyes. Consume these vitamins, minerals and supplements in a moderate way and just the right quantity. Remember, nothing in excess can yield good results. Excess consumption of these things is not proper for the health, and also, you have to take care of a lot more things along with the intake of these nutrients to prevent certain diseases like macular degeneration and glaucoma.
Eye Vitamins, Minerals and Supplements: Sources of the Various Vitamins
- Vitamin A and beta-carotene is essential for the eyes for preventing common eye problems like night-blindness that occurs mainly due to ignorance of the knowledge of the essential ocular vitamins and their effects on our health. Carrots, green leafy vegetables, green pepper and spinach abound in Vitamin A and beta-carotene.
Vitamin B Complex
- Vitamin B 1(thiamine) is found in unrefined grains, brewers yeast, legumes
- Vitamin B2 is available in green leafy vegetables, spinach, mushrooms, asparagus and grains.
- Vitamin B3 (Niacin) is obtained from yeast, meats, cereals, milk, green leafy vegetables, fish and legumes.
- Vitamin B5 (Pantothenic acid) from meats, fish, shellfish, eggs, soybeans, milk, yogurt, mushrooms, and sweet potatoes.
- Vitamin B6( Pyridoxine ) from whole grain products, spinach, bananas, oatmeal and strawberries
- Vitamin B-12(Cobalamin) in cereals and liver.
- Folic Acid (Folacin) from green leafy vegetables, yeast, orange, legumes, spinach, asparagus, beets, romaine lettuce and cantaloupe.
- Biotin-Vitamin H and Coenzyme R in soy, cereals, yeast and flour.
- Vitamin C – Most citrus fruits like tomatoes, strawberries, green peppers, potatoes, broccoli, green leafy vegetables, pineapple and cauliflower have Vitamin C
- Vitamin D (Calciferol) – The sources of Vitamin D are milk, fish, and fish liver oil.
- Vitamin E (Tocopherols and Tocotrienols) are found in whole grain products.
- Vitamin K is available in spinach, green vegetables, and green leafy vegetables.
Eye Vitamins, Minerals and Supplements: The Essential Minerals
- Calcium – Calcium is found in, legumes, beans, figs, orange, almonds, sesame and green leafy vegetables
- Phosphorous is obtained from cereals, legumes, nuts, meat and eggs.
- Potassium – The sources of Potassium are bananas, dates, potatoes, beets, honey dew melon and peaches.
- Magnesium –Magnesium is found in spinach, legumes, oatmeal, cocoa, brown rice and green vegetables.
- Iron – Prunes, legumes, spinach, dried fruit and green leafy vegetables abound in iron.
- Zinc – Zinc is available in bran flakes, rice, corn, oatmeal and legumes.
There are few other vitamins as well that have roles in a sound ocular health; they are however not as important as the above said vitamins. The most important thing that is to be remembered for healthy eyes is, having proper nutritional supplements of vitamins and minerals is as important as taking care of the eyes and protecting them from all external ailments.