7 Eye-friendly vitamins and nutrients

Unlike popular belief, ageing is not inevitable as a result of low vision and eye conditions. Keeping your eye healthy, essential nutrients can keep your eyes sharp as you age and protect your eyes from vision loss. Recent studies have associated many nutrients with a decreased risk of vision and eye conditions.

The following are nutrients:

Vitamin “A”

Vitamin A is a corneal-protective antioxidant, the eye’s outer protective layer. The retinal function, the luminous lining which translates light into signals sent to the brain, is also supported. Beta-carotene is the essential provitamin A carotenoid, a pigment found in colourful fruits and vegetables. It’s made of vitamin An in the liver. The primary dietary “source.” for this nutrient is beta-carotene.

These foods contain high vitamin A levels:

  • Sweet red pepper
  • Sweet potato
  • Pumpkin
  • Carrots
  • Squash

Vitamin E

In the promotion of eye health, vitamin E plays a crucial role. Firstly, it helps prevent oxidative stress on your eyes. Oxidative stress can lead to cataract formation when left unchecked. It can even trigger macular degeneration associated with age (MDAs), which is the leading cause of eye loss in older adults.

There are significant amounts of vitamin E in the following foods:

  • Sunflower seeds
  • Safflower oil
  • Almonds
  • Peanuts
  • Asparagus

Vitamin C

Vitamin C, as an antioxidant protects your eye against damage through fighting against oxidative stress-induced free radicals. The formation of cataracts in old adults is due to oxidative stress. A 2016 study indicated a 33% lower risk of cataract progression for people who used more vitamin C.

Vitamin C is an excellent source of the following foods:

  • Orange
  • Grapefruit
  • Broccoli
  • Blackberries
  • Brussels sprouts

B vitamins

The B vitamin is expected to reduce homocysteine, inflammation-related amino acid and a greater risk of ADM, especially for B6, B9 and B12. A 2009 study examining women’s AMD risk showed that daily vitamin B6, B9 and B12 supplementation might reduce the risk of AMD. There was a mistake (Related: B vitamins are CRUCIAL to heart health, brain health and eye health.)

At least one essential B vitamin is found in the following foods:

  • Mushrooms
  • Chickpeas
  • Almonds
  • Salmon
  • Beans
  • Lentils
  • Shellfish
  • Beef liver

Lutein and zeaxanthin

The main substances used in certain plant-based foods are gluten and zeaxanthin. The lens and retina of the eyes are also present. Lutenin and zeaxanthin, together, help fight free radicals and protect the eyes of AMD-causing oxidative damages.

In various foodstuffs, such as: Lutein and zeaxanthin

  • Asparagus
  • Broccoli
  • Egg yolk
  • Kale
  • Peas
  • Lettuce
  • Spinach


Zinc, an essentially concentrated trace of mineral in the retina and the choroid is the layer of tissue lying just below the retina. In bringing vitamin A from the liver to the retina, zinc plays an important role so that the melanin, a pigment that protects the eyes from intensive UV light, can be produced.

Zinc is present in a variety of foods, for example:

  • Oyster
  • Crab
  • Lobster
  • Beans
  • Chickpeas
  • Nuts
  • Pumpkin seeds

Omega-3 fatty acids

Omega-3 fatty acids are a polyunsaturated, cardiovascular fatty acids, most known. However, they also occur in the retina, in which they protect themselves from oxidative stress and reduce inflammation. Of the various kinds of omega-3 fatty acids, three play an an essential role in eye health as well as in human health overall. They are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) (EPA).

The best sources of omega-3 fatty acids are these foods:

  • Sardines
  • Tuna
  • Herring
  • Flaxseeds
  • Walnuts
  • Chia seeds

Protect and maintain your eyes by increasing your consumption of the above essential nutrients.

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