A Vital Role for Vitamin E in Eye Health: Scientific Studies Emphasize Its Benefits in Preventing Common Eye Diseases
When discussing eye health, people often overlook the importance of Vitamin E, focusing primarily on Vitamin A and Omega-3 fatty acids. However, studies by the American Academy of Ophthalmology have concluded that Vitamin E plays a crucial role in mitigating the risk of developing age-related macular degeneration (AMD) and cataracts, two common diseases that affect vision with age.
Vitamin E primarily acts as a shield against free radicals, which are unstable molecules that can damage eye membranes and tissues over time. According to the Times of India, daily Vitamin E needs can be met by consuming the following foods:
How to Obtain Vitamin E from its Natural Sources?
Almonds: A small handful of almonds is enough to meet approximately half of the daily Vitamin E requirements. Almonds contain alpha-tocopherol, the most active form of this vitamin, which helps prevent oxidative stress in the retina. Soaking the almonds overnight can facilitate digestion and absorption.
Sunflower Seeds: Sunflower seeds contain about $7 \text{ mg}$ of Vitamin E per $30 \text{ grams}$. The antioxidants in sunflower seeds help maintain good blood circulation in the eyes, supporting the delivery of oxygen and nutrients to retinal cells.
Spinach: Spinach possesses unique properties, containing both Vitamin E and Lutein. These compounds work together to reduce damage from exposure to UV rays and high-energy blue light emitted by screens. Furthermore, lightly sautéing spinach in olive oil enhances Vitamin E absorption, making it the right combination for maintaining eye health.
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