1. Vitamin A
Vitamin A plays an important role in maintaining the transparency of the cornea and supporting vision in low light conditions. During heat waves, the risk of dry eyes increases due to dehydration and extensive exposure to sunlight. Vitamin A helps maintain the surface tissues of the eyes and supports the normal functioning of the retina.
Supplementing with foods rich in vitamin A can help moisturize the eyes and improve vision, especially in the summer.
Foods rich in vitamin A include: Carrots, sweet potatoes, pumpkins, dark green leafy vegetables, yellow fruits, oranges...
2. Vitamin C
Vitamin C contains many antioxidants, which help protect the eyes from the harmful effects of free radicals and UV rays from sunlight. This vitamin also contributes to reducing the risk of cataracts and macular degeneration.
Hot weather increases the exposure time to UV rays, so regularly supplementing with vitamin C can help strengthen retinal health and limit the harmful effects of prolonged sunlight.
Foods rich in vitamin C include: oranges, lemons, grapefruits, strawberries, blueberries, bell peppers, broccoli...
3. Vitamin E
Vitamin E is a powerful antioxidant, helping to protect the eyes from oxidative stress, while supporting maintaining healthy cell membranes and reducing inflammation.
In hot weather, eyes are easily dried and irritated due to reduced tear secretion. Vitamin E helps maintain eye moisture, reducing the risk of dryness and discomfort.
Foods rich in vitamin E include: almonds, sunflower seeds, spinach, avocados...
4. Vitamin B2
According to the US National Institutes of Health, vitamin B2 helps reduce the risk of cataracts and protect the eyes from the harmful effects of ultraviolet rays.
Hot weather increases the risk of oxidative damage to the cristallin and retina. Vitamin B2 helps neutralize free radicals, thereby supporting eye protection from sunlight.
Foods rich in vitamin B2 include: milk, cheese, yogurt, eggs, lean meat and green leafy vegetables.
