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The Essential Vitamins for Optimal Eye Health | Affinity Health

Affinity Health, a leading provider of high-quality healthcare, says good vitamins and minerals boost optimal eye health.


Did you know that various cause eye illnesses? Nutrition can play a big part in lowering chances of having certain major eye illnesses. Such eye illnesses include diabetic retinopathy, age-related macular degeneration, glaucoma, and cataracts.

What Vitamins Do You Need for Optimal Eye Health?

Vitamin A

Vitamin A is critical for eyesight! It helps maintain a clear cornea, which is the outer coating of the eye. Vitamin A is also a component of rhodopsin, a protein in your eyes that helps you to see in dim light.

Vitamin A is essential for preventing blindness. Xerophthalmia is a degenerative eye illness. It manifests itself at first as night blindness.


If you are vitamin A deficient, your tear ducts and eyes may dry out. Your cornea will soften over time, resulting in irreversible blindness. Vitamin A may also aid in the prevention of cataracts. It has also curbed age-related macular degeneration (AMD). Of course, your best source of Vitamin A is food. Sweet potatoes, leafy green vegetables, pumpkins, and bell peppers are all sources of Vitamin A.

Vitamin E

Oxidative stress causes many eye disorders. Oxidative stress is your body’s way of responding to an imbalance. This imbalance occurs when antioxidants and free radicals are out of equilibrium. Vitamin E is an extremely powerful antioxidant. It helps protect your cells – including your eye cells – from free radical damage.


An example of the power of Vitamin E is a seven-year trial done to link food and vision loss. The trial involved 3 640 persons with AMD. Tests looked for the effects of daily supplementation with 400 IU of vitamin E.


More nutrients known as AREDS lowered the chance of developing to advanced stages by 25%. Other research indicates that vitamin E-rich diets may also help prevent age-related cataracts. Salmon, avocado, leafy green vegetables, nuts, seeds, and cooking oils have Vitamin E.

Vitamin C

Vitamin C is a potent antioxidant that may help protect your eyes from free radical damage. Studies indicates that Vitamin C may reduce the risk of developing AMD by 25%. Vitamin C may also help reduce the risk of cataracts by 45% when taken daily.


It is also essential to produce collagen. Collagen is a protein that gives your eye its structure, notably in the cornea and sclera.


Citrus fruits, bell peppers, broccoli, and kale contain a lot of vitamin C. This makes them excellent sources for supplementing your daily consumption.

B Vitamins

Researchers have examined the effects of many B vitamins on eye health. The B vitamins linked to eye health are vitamins B6, B9, B12, Riboflavin and Niacin.


This combination of vitamins may help reduce homocysteine levels in the body. Homocysteine is a protein that may lead to inflammation. It could also elevate the risk of developing AMD. Clinical research in women has explored the effects of B vitamins on AMD. Tests found that consuming 1 000 mcg of vitamin B12 in combination with vitamins B6 and B9 reduces the chance of developing AMD by 34%.


Studies state B vitamins lead to a 31 – 51% reduction in the likelihood of developing cataracts. This contrasts individuals who take 1.6 – 2.2 mg of riboflavin per day to those who take 08 mg per day. Another study states that niacin may help prevent glaucoma. Glaucoma is a disease in which the optic nerve of the eye becomes damaged.

Examples of foods that are rich with B Vitamins are:

  • Beef
  • Poultry
  • Fish
  • Mushrooms
  • Peanuts
  • Legumes
  • Oats
  • Milk
  • Yogurt
  • Meat
  • Fortified cereals

Zeaxanthin And Lutein

Lutein and zeaxanthin are carotenoid molecules. These are a class of useful substances produced by plants. They aid in filtering potentially damaging blue light. protecting the eyes from injury.


Many studies show that these plant components may help prevent cataracts. Studies also suggest that they can reduce the course of AMD.


A diet high in fruits and vegetables supplies the body with enough of these plant compounds.

Fatty Acids Omega-3

Omega 3 plays two different roles in supporting eye health. It provides the building blocks for the cells in your retina. It also reduces the amount of inflammation in your eyes and the surrounding tissues.


Omega-3 fatty acids may also aid those who suffer from dry eye illness. Omega-3 increases tear production. A lack of tears contributes to dryness, discomfort, and blurred vision.


According to a review of 31 studies, oily fish protect against diabetic retinopathy. The Mediterranean Diet is an example of a meal plan full of oily fish. Other foods high in omega-3 include flaxseed, chia seeds, soy, almonds, canola and olive oil.

Keep An Eye On Your Vision Health

“Consuming a balanced and nutritious diet will protect your eyes. Regular eye tests are also essential.” says Murray Hewlett, CEO of Affinity Health.


Affinity Health’s Optometry benefit provides cover for the members’ optical requirements. Optometry services offered to all members include eye tests and a standard set of frames with lenses every 24 months. For more information on the Optometry benefit, click here.

About Affinity Health

Affinity Health is South Africa’s leading provider of health insurance. We offer a wide range of cover options at affordable rates. Medical cover includes access to the widest national provider network. We understand the importance of having medical insurance. We have designed healthcare products to protect you and your family when it matters the most. We strive to always give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.

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