Which Vitamin is Good for Eyes: Benefits, Recommended Daily Intake, and Food Sources


As we age, our eyesight can begin to deteriorate, leading to a host of vision problems that can significantly impact our daily lives. Fortunately, there are ways to safeguard against such problems, including maintaining a healthy diet that is rich in vitamins and minerals. Among all the vitamins, two specific vitamins have been proven to be significantly beneficial for eye health. In this article, we will explore what these vitamins are, their benefits, recommended daily intake, and food sources.

The benefits of Vitamin A and Vitamin C for eye health

Vitamin A, also known as retinol, is an essential nutrient that helps maintain healthy vision by ensuring that the cornea stays transparent. It also helps convert light into neural signals that travel from the eye to the brain, making it a critical factor for proper vision. A lack of Vitamin A in your diet can lead to vision problems, including night blindness and even permanent blindness. Similarly, Vitamin C plays a vital role in eye health by aiding in the prevention of cataracts and macular degeneration, two of the leading causes of vision loss in seniors.

Recommended daily intake of Vitamin A and Vitamin C for eye health

The recommended daily intake of Vitamin A for adults is around 900 mcg for men and 700 mcg for women. On the other hand, the recommended daily intake for Vitamin C is around 90 mg (male) and 75 mg (female). Pregnant and lactating women need slightly more of these vitamins, and your healthcare professional is the best person to help you determine the correct amounts.

Foods that are rich in Vitamin A and Vitamin C

When it comes to maintaining a healthy diet that is rich in these vitamins, it’s essential to know the foods that contain them. Foods that are rich in Vitamin A include liver, beef, chicken, pork, fish, spinach, sweet potatoes, carrots, pumpkin, broccoli, and butternut squash. Vitamin C, on the other hand, is found in many fruits and vegetables, including oranges, strawberries, kiwis, bell peppers, kale, and tomatoes. Incorporating these foods into your diet is an easy and practical way to ensure adequate Vitamin A and C intake.

Here are a couple of tasty recipes that are rich in these vitamins:

  • Spinach and Butternut Squash Salad with Feta and Pomegranate: This healthy salad uses fresh spinach, which is rich in Vitamin A, and butternut squash, which is an excellent source of both Vitamin A and C.
  • Orange Smoothie: This simple yet delicious smoothie features oranges, which are packed with Vitamin C, making it a perfect addition to your diet.


In conclusion, maintaining adequate intake of essential vitamins, including Vitamin A and C, is critical for maintaining healthy eyesight. To ensure that you are getting enough of these vitamins, consider including more foods that are rich in Vitamin A and C in your diet, and always consult with your healthcare professional regarding dietary or health concerns.

By including the recommended daily intake of Vitamin A and C, you can prevent serious eye problems, such as night blindness, permanent blindness, cataracts, and macular degeneration. Take care of your eyes and start making healthy choices and add these vitamins to your diet.

Webben Editor

Hello! I'm Webben, your guide to intriguing insights about our diverse world. I strive to share knowledge, ignite curiosity, and promote understanding across various fields. Join me on this enlightening journey as we explore and grow together.

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