This blog post will walk you through: vitamin c good for eyes. Don’t worry, we’ve got all the answers about this subject.
1. Vitamin A
This vitamin is also a component of rhodopsin, a protein in your eyes that allows you to see in low light conditions Vitamin A deficiency is rare in developed countries, but if unaddressed can lead to a serious condition called xerophthalmia. Xerophthalmia is a progressive eye disease which begins with night blindness.
Vitamin A may also help protect against other eye afflictions. For general eye health, vitamin-A-rich foods are recommended over supplements. Sweet potatoes are an excellent source, as are leafy green vegetables, pumpkins and bell peppers In some studies, high amounts of vitamin A intake were associated with a reduced risk of cataracts and age-related macular degeneration.
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The body secretes the excess, so just aim to hit the recommended amount each day. Overall, getting enough vitamin C helps to promote greater eye health and overall health.
Vitamin C And Your Eyes
Studies suggest long-term consumption of vitamin C also may reduce the risk of forming a cataract and vision loss from macular degeneration. Unlike most animals, humans are unable to produce vitamin C in the body.
So How Much Vitamin C Do You Need?
(Women who are pregnant or breast-feeding should take up to 120 mg per day.). Research suggests smokers need more vitamin C than nonsmokers. For example, 500 mg was the daily dose of vitamin C used in studies that showed a reduced risk of cataracts.
And long-term studies have found that people who take more than 700 mg of supplemental vitamin C per day have a 25 percent lower risk of coronary heart disease than those who don’t take vitamin C supplements. Because it is water-soluble, vitamin C is generally considered safe at high doses. However, doses greater than 2,000 mg per day may cause nausea and diarrhea, as well as increase the risk of kidney stones.
Foods with the highest content of vitamin C are:
Sweet red peppers (283 mg per one cup serving)
Sweet green peppers (133 mg per one cup serving)
Strawberries (86 mg per one cup serving)
Broccoli (82 mg per one cup serving)
Orange juice (75 mg per one cup serving)
The above values are for fresh, raw foods. Cooking and canning foods can decrease their vitamin C content. Light also destroys vitamin C. So if you drink orange juice, it’s best to purchase it in opaque containers.
Bioflavonoids: Vitamin C’S Eye Health Partner
Bioflavonoids are a large family of substances found in most of the same foods that are good sources of vitamin C. In fact, researchers have identified more than 8,000 naturally occurring bioflavonoid structures. It has not been proven that all bioflavonoids are essential to human health. Studies of specific bioflavonoids, however, have revealed health benefits.
Found in buckwheat and citrus fruits, quercetin may help prevent seasonal allergies. And recent research suggests apigenin — a bioflavonoid found in celery, parsley, red wine, tomato sauce and other plant-based foods — may reduce the risk of ovarian cancer. Bioflavonoids and vitamin C appear to work together in the body.
Some of these combined effects include:
Reduced risk of heart disease
Reduced risk of certain cancers
Certain anti-aging effects
Protection against infections
Strengthened walls of blood vessels
Improved blood circulation
Decreased blood cholesterol
Improved liver function
Almost any food containing vitamin C also contains bioflavonoids. Bilberries are also called huckleberries or whortleberries in some regions. Bilberries and blueberries both contain high amounts of anthocyanins — flavonoid pigments that are powerful antioxidants.
No RDA has been established for bioflavonoids at this time.