How a Diet Rich in Vitamins and Minerals Positively Impacts Cornea Health
Key Nutrients That Support and Protect Your Corneas
Your cornea, the clear, dome-shaped surface at the front of your eye, helps focus light so you can see clearly. Though small, it plays a big role in your overall vision. Any damage or disorder can lead to dry eye, keratitis, dystrophies, and other injuries.
What if we told you that what you eat can help to prevent all these issues?
Vitamins and minerals can boost cornea health. With that in mind, here are some nutrients to add to your diet.
Vitamin A
Vitamin A, also known as retinol, is important for making pigments in the retina. It helps photoreceptors, the light-sensitive cells in our eyes. The human body does not make this nutrient on its own, but it can convert certain plant-based compounds into usable vitamin A.
Count on animal-based products like egg yolks, dairy, and liver as excellent sources. You can also eat carrots, spinach, and other dark leafy greens.
Zinc
Zinc is a mineral that works closely with vitamin A. It helps move the vitamin from your liver to the retina. There, it helps make melanin, the pigment that protects your eyes. Consume more of this nutrient through red meat, oysters, shellfish, nuts, and seeds.
Vitamin B
Many B vitamins are studied for their good effects on eye health. This includes vitamins B6, B9, and B12. This trio can lower levels of homocysteine, a protein that, when elevated, may result in inflammation and age-related macular degeneration (AMD).
Another essential B vitamin is riboflavin (vitamin B2). It may fight oxidative stress in the body, including the delicate tissues of the eyes. Researchers are particularly interested in its part in cataract prevention, as long-term riboflavin deficiency has been associated with the development of this condition.
Niacin, or vitamin B3, also offers antioxidant support. Emerging research suggests niacin may save eyes against glaucoma; a disease caused by optic nerve damage. Get these nutrients naturally from mushrooms, fortified cereals, oats, yogurt, poultry, beef, fish, peanuts, and legumes.
Vitamin C
Vitamin C, or ascorbic acid, is in high concentrations in the aqueous humor, the fluid in the front part of the eye. As a powerful antioxidant, this nutrient helps neutralize free radicals and reduce the risks of age-related eye conditions.
Like with vitamin A, the human body cannot make vitamin C on its own. As such, your daily diet should include the following:
- Oranges
- Kale
- Bell peppers
- Broccoli
Vitamin E
You go through oxidative stress if there is an imbalance between antioxidants and harmful free radicals. Fortunately, vitamin E is another potent antioxidant that keeps your vision clear for longer.
Studies show that combining vitamin E and other nutrients can avert cataracts and AMD from progressing to more severe stages. Add foods rich in vitamin E to your meals. Include almonds, sunflower seeds, vegetable oils, leafy greens, salmon, and avocado.
Selenium
Selenium is a trace mineral that defends against oxidative damage in the eyes. It has a role in the production of important antioxidant enzymes.
Perhaps most notably, selenium deficiency has been linked to thyroid eye disease, which can severely affect your cornea and overall eye function. Selenium-rich foods include the following:
- Eggs
- Seafood
- Dairy products
- Brazil nuts and sunflower seeds
Lutein and Zeaxanthin
These two plant pigments are members of the carotenoid family. They are naturally present in the retina, including the macula, which is responsible for sharp, central vision.
By incorporating more lutein and zeaxanthin into your diet, you also help your eyes combat oxidative stress and chronic conditions. You can find them in kale, spinach, Swiss chard, broccoli, and asparagus. They are also in fruits like papayas, peaches, mangoes, and raspberries.
Visit Eye Wares Today!
A nutrient-rich diet is not just good for your body but for your eyes, too. Balancing vitamins and minerals can safeguard your cornea, enhance your vision, and even prevent long-term damage. Combine smart food choices with regular eye exams!
An eye exam monitors your eye wellness, with an optometrist detecting early signs of corneal problems and other issues. You get recommended personalized care plans based on your lifestyle and health history.
At Eye Wares, our expert teams across the Greater New Orleans Area are here to guide you toward optimal eye health. Whether you have questions or want to check for vitamin-related deficiencies, an eye doctor will walk you through it. Schedule your eye exam today.
