4. Vitamins B6, B9 and B12
Health experts have examined the potential benefits of various B vitamins, and their effectiveness in shielding and boosting the health of the eyes, primarily vitamins B6, B9 and B12. This is an extremely powerful combination of vitamins that work to reduce the levels of homocysteine, a kind of protein present within the body that might be linked with inflammation, and triggers an increase in the risk factors of suffering from AMD.
A clinical research attempted to examine the potential effectiveness of vitamin B12 along with vitamins B6 and B9 in reducing the risk factors of women suffering from AMD. The results revealed that the women who consumed 1,000 mcg of these vitamins ended up reducing their risk factors of developing AMD by an impressive 34%.
However, experts believe that further research is require to establish the validity of the potential benefits associated with the consumption of these vitamins. Experts tend to advise caution and consultation while picking up a supplement for these vitamins, and researchers are still ambiguous whether increasing your consumption of foods that are rich in these B vitamins will lead to similar benefits or not.
Riboflavin is another extremely essential B vitamin that has been extensively researched to analyse its benefit for the health of the eyes. More commonly referred to as Vitamin B2, riboflavin is basically an antioxidant that is capable of reducing and preventing the progression of oxidative stress within the eyes and the overall body.
Medical researchers are analysing the potential benefits associated with riboflavin and its potential to eliminate and prevent the symptoms of cataracts. Researchers have also highlighted that a prolonged and ignored deficiency of riboflavin can also lead to the onset of cataracts. Various studies have highlighted the fact that many patients suffering from cataracts also tend to have a riboflavin deficiency.
A recent study examined the diets of participants to examine the benefits of riboflavin in reducing the progression of cataracts. The results revealed that the participants who consumed around 1.6-2.2 mg of riboflavin a day reduced their risk factors for developing cataracts by 31-51% as compared to those who consumed 0.8 mg riboflavin a day.
Health experts strongly recommend the consumption of around 1.1-1.3 mg of riboflavin each day. You don’t need to turn towards riboflavin supplements to reach this daily dosage requirement as you can simply add up lots of riboflavin-rich foods to your daily diet. For instance, milk, fortified cereals, oats, beef and yogurt are rich natural sources of riboflavin. If you don’t consume any of these foods, consult your doctor about a suitable riboflavin supplement.