Take this vitamin to boost vision and keep eyes healthy

Eye health is extremely important – if you fail to look after them you risk losing your sight. Smoking and not protecting your eyes from the sun can increase the risk of age-related macular degeneration and cataracts.

Diet has been found to play a big part in maintaining eye health, in particular vitamin A. Not only does vitamin A promote general health, it also helps protect the eyes and it might help slow the progress of more serious eye conditions, advises Holland and Barrett, express.co.uk reported.

It explained: “Vitamin A protects the surface of the eye (cornea), by lubricating the cells which is why vitamin A is often added to eye drops.”

Alongside eye health, vitamin A can also benefit bone growth, skin health and the immune system.

Luckily the vitamin can easily be obtained through diet. It’s derived from two sources – animal (known as retinol) and from fruits and vegetables (known as provitamin A carotenoids).

Animal sources of vitamin A include:

Liver from any animal

Cod liver oil

Egg yolks

Butter

Heavy cream

Fruit and vegetables sources of vitamin A include:

Sweet potato

Kale

Carrot

Spinach

Romaine lettuce

Swiss chad

Vitamin A is also available in supplement form.

The high street health store adds: “Researchers at the national Eye Institute in the US discovered that taking high levels of a combination of nutrients (including beta-carotene which your body converts into vitamin A) and zinc can reduce the risk of developing advanced age-related macular degeneration (AMD) by around 25 percent over a six year period.”

Nutritionist for Water for Health, Rebecca Rychlik-Cunning, said vitamin D can also help boost eye health.

She said: “It can help to reduce painful dry eye symptoms, and some research has demonstrated the ability of vitamin D to help improve vision and reduce inflammation of the retina.

“Many of us don’t get enough vitamin D, particularly in the winter, so it’s vital to supplement with a good quality vitamin D3 once summer is over. Public Health England recommends adults and children over the age of one take a daily 10mcg dose of vitamin D.

“If you have any chronic health conditions that require medication, please speak to your doctor before changing your diet or taking supplements.”

Zinc, omega-3 and lutein can also be beneficial for booking vision.