Vitamins useful for eyes Sight is one of the most valuable blessings that humans have. Therefore, maintaining eye health and strengthening vision is of particular importance. Considering that healthy nutrition plays a significant role in maintaining the health and proper functioning of the eyes, it is necessary to be fully aware of the importance of vision nutrition. Vision nutrition is actually the use of a proper diet, the presence of useful vitamins for the eyes in maintaining eye health and improving vision performance. Various factors cause eye diseases such as dry eyes, diabetic retinopathy (damage of retinal blood vessels due to high blood sugar), age-related macular degeneration (gradual breakdown of cells in the central area of ​​the retina) and cataracts, which affect vision. Nutrition is also effective to some extent in contracting these diseases. Paying attention to the principles of vision nutrition can slow down the progress of eye diseases. One of the most important features of vitamins and other nutrients useful for the eyes is their antioxidant properties. Free radicals are unstable and harmful molecules that are produced in the body, and they can damage body cells, including eye cells, and lead to the development of various eye diseases. Antioxidants help protect eye cells from these damages by neutralizing free radicals. Vision nutrition should be rich in vitamins, minerals, and antioxidants. In this article, we will introduce essential vitamins and nutrients to maintain eye health. Vitamin A Vitamin A is one of the most essential vitamins for eye health. This vitamin is part of rhodopsin protein; A protein that allows us to see in low light. It also plays an important role in maintaining the transparency of the cornea (the clear front part of the eye) and preventing dry eyes. As a powerful antioxidant, vitamin A can reduce the risk of developing cataracts and age-related macular degeneration (AMD). Food sources rich in vitamin A include carrots, sweet potatoes, liver and eggs. Vitamin A deficiency may cause vision problems, especially in children who do not have proper nutrition. Vitamin C Vitamin C is another useful vitamin for the eyes; A powerful antioxidant that neutralizes free radicals, prevents damage to eye cells and reduces the risk of diseases such as cataracts, AMD and glaucoma. This vitamin is necessary for the production of collagen protein, which is one of the components of the cornea and sclera. The collagen in the cornea helps to maintain the shape and transparency of the cornea, and the collagen in the sclera (white of the eye) helps to maintain the overall structure of the eye. Also, vitamin C protects the eyes from damage caused by ultraviolet rays and is very effective in producing tears and maintaining eye moisture. Fruits and vegetables are the best sources of vitamin C. Orange, lemon, grapefruit, bell pepper, strawberry, kiwi, kale and spinach are rich sources of this vitamin. Regular intake of this vitamin can slow down the aging process of the eyes. **Read more: How to prevent the gradual decline of vision in old age?** Vitamin E Another useful vitamin for the eyes is vitamin E. In general, vitamin E is beneficial for the health and function of the visual system and strengthens the eyes. This vitamin, as a strong antioxidant, plays an important role in the functioning of the immune system and by protecting the eye cells, prevents diseases such as cataracts. Considering that vitamin E is important for maintaining the health of eye cells, especially retinal cells, its deficiency causes retinal degeneration and a gradual decrease in vision. Also, due to the effect of this vitamin on the central nervous system, its deficiency may cause muscle weakness and affect the function of eye muscles. The main sources of vitamin E include nuts and seeds (such as almonds, hazelnuts, and walnuts), vegetable oils, leafy vegetables, fatty fish, and fruits such as avocados and mangoes. Vitamin B Another useful and essential vitamins for the body and eye health are group B vitamins. In general, B vitamins play an important role in the metabolism and metabolism of eye cells, and as a strong antioxidant, they play an important role in neutralizing free radicals and maintaining the health of eye cells. Some types of B vitamins that have a significant effect on eye health are: - ### Vitamin B1 (Thiamine) Vitamin B1 plays a role in the proper functioning of eye cells, cell metabolism and the transmission of nerve messages between the brain and the eye, and as an antioxidant, it reduces the risk of cataracts. Meat, fish and whole grains are the main sources of thiamine. - ### vitamin B2 (riboflavin) Vitamin B2 is one of the B vitamins that, in addition to its important role in eye health and cellular metabolism, as a strong antioxidant, reduces the risk of cataracts. Milk, yogurt, beef and fortified cereals are rich in riboflavin. - ### Vitamin B3 (niacin) Vitamin B3 is another useful vitamin for the eyes and improving its overall function. In addition to the two important features of this vitamin in cell metabolism and neutralizing free radicals, this vitamin also plays a role in preventing diseases such as glaucoma. Some food sources rich in niacin include: meat, liver, fish, legumes and peanuts. - ### vitamins B6, B9 and B12 Vitamins B6, B9 and B12 reduce the production of homocysteine protein in the body; Homocysteine ​​is associated with inflammation and increased risk of age-related macular degeneration. Also, these vitamins play a role in preventing cataracts and reducing the risk of glaucoma. Beans, yogurt, beef, beef liver, eggs and mushrooms are among the foods containing these three vitamins. Vitamin D In general, vitamin D, with its anti-inflammatory and antioxidant properties, helps maintain overall eye health. This vitamin prevents diseases such as macular degeneration and glaucoma and has a positive effect on vision. Vitamin D plays an important role in healing eye injuries and can prevent the growth of cancer cells and new blood vessels caused by malignant tumors. Also, with its anti-inflammatory effects, it reduces inflammation in the lacrimal glands and improves tear production; As a result, it prevents **dry eyes**. Exposure to sunlight, of course, with safety precautions, is considered the main source of vitamin D synthesis in the body. Foods such as oily fish, fortified dairy products and eggs are excellent sources of vitamin D. Omega 3 fatty acids The human body is unable to produce essential fatty acids, including omega-3, and must obtain these compounds through food. Fatty fish, tuna, walnuts and other nuts are considered to be the best sources of omega 3 for the body. Omega-3 fatty acids play a role in maintaining eye moisture, preventing dry eyes and reducing the risk of age-related degeneration. These fatty acids, with their anti-inflammatory properties, can help reduce inflammation in the eyes. Also, essential fatty acids, especially omega-3, play an important role in the development of vision in babies. Lutein and zeaxanthin The human body is not able to produce lutein and zeaxanthin and must receive these compounds through foods such as eggs and fruits such as kiwi, grapes and cantaloupe and dark leafy vegetables such as spinach. Lutein and zeaxanthin are yellow pigments that accumulate in the macula (the central part of the retina) and play an important role in filtering harmful blue light and protecting retinal cells. These two powerful antioxidants protect the eyes from damage caused by free radicals and reduce the risk of age-related macular degeneration and cataracts. **Conclusion** A diet rich in vitamins, minerals and antioxidants plays a vital role in our visual system in addition to the general health of the body. Many eye problems such as dry eye and even diseases such as macular degeneration and diabetic retinopathy can be caused or aggravated by nutrient deficiencies. Vision nutrition should contain essential vitamins such as A, B, C, D, and E, as well as rich sources of omega-3 fatty acids, lutein, and zeaxanthin. Regular consumption of fruits, vegetables, fatty fish, whole grains and nuts can prevent eye problems. Remember that with proper vision nutrition, you can ensure the health of your eyes.