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Vitamins - Vitamins for Healthy Eyes
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The importance of various vitamins for the eyes and their availability

Vitamin A:

The importance of vitamin A for the eyes is well-known. Deficiency of Vitamin A results into dry eyes (xerosis) and night blindness. If the deficiency is not reversed in time, the anterior part of the eye i.e., cornea slowly softens and melts, ultimately leading to blindness. The early symptoms of vitamin A deficiency are red, dry (lusterless) and gritty eyes, easy fatigability of eyes and difficulty in seeing in dark.

The recommended daily dose of vitamin A is 5000 international units for adults and 2000 i.u. for children. In conditions of deficiency, high does of vitamin A (2, 00,000 i.u. to adults and 50,000 i.u. to children) can be given.

Natural sources of vitamin A include milk, butter, buttermilk, ghee, cod-liver oil, ripe, mango, papaya, carrot, melon, date, fig, orange, cabbage, tomato, karela (bitter guard) and all green leafy vegetables.

Vitamin B:

Vitamin B, too, is necessary for good sight. It is in fact a group or vitamins chiefly comprising of vitamin B1 (thiamine), B2(riboflavin), B6(pyridoxin) and B12 (cobalamine).

Deficiency of vitamin B results into swelling of the optic nerve (retro-bulbar neuritis). The early symptoms of vitamin B deficiency are painful and watery eyes and a burning sensation in the eyes.

The recommended daily dose of each of the members of vitamin B group is about 1 mg.

The natural sources of vitamin B include milk, curd, eggs, meat, bran (especially wheat-bran), soyabeans, apples, oranges, bananas, grapes, green peas, carrots, cucumber, pumpkin, karela (bitter gourd), raddish, cabbage, green coconut, almond, groundnut and pulses

Vitamin C:

Vitamin C is also essential to the eyes. It gives strength to the blood vessels.

Its deficiency results into tired, heavy eyes and occasional bleeding in the conjunctiva.

Recommended daily dose to vitamin C is 80 mg for adults and 30-50 mg for children.

Natural sources of vitamin C include all sweet-sour fruits. Amla, lemon, orange, sweet lemon (mosambi), guava, tomatoes, apple, pineapple, papaya, cabbage, etc. are good sources of vitamin C.

The best way of obtaining vitamin C is to take a glass of water having juice of one lemon in it, early in the morning. If amlas are available, it is preferable to take two-three tablespoons of amla juice mixed with a glassful of water early in the morning.

Vitamin D:

Cases of cataract have been reported due to vitamin D deficiency. Thus vitamin D is also necessary for healthy eyes.

The recommended daily dose of vitamin D is 400 i.u.

Natural sources of vitamin D include milk, butter, eggs, liver, cod-liver oil, etc. The best source of vitamin D is sun. One should take direct sun-rays over the body for at least 15 minutes every day.



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