7 Best Nutrients for Eye Health: What You Should Be Eating

7 Best Nutrients for Eye Health: What You Should Be Eating

What are the most common eye diseases?

Macular degeneration is the most common age-related reason for vision loss. It affects the macula — the center of your retina — and destroys sight over time slowly.

A cataract is another degenerative eye disease defined as cloudiness forming on the eye’s clear lens. The growing cloudiness can cause blurry vision depending on the location and the size of the mass.

Glaucoma is yet another age-related eye condition. Fluid and pressure build up in the eye, causing damage to the optic nerve. When fibers in the optic nerve are damaged, areas of blindness occur. If the entire nerve is damaged, you will become blind.

Health and prevention

Luckily, there are measures we can take to keep your eyes healthy and slow the development of age-related eye problems. Making lifestyle changes can help to decrease the likelihood of losing your vision. Also, annual eye exams are crucial to detect any issues as early as possible.

• Protect your eyes from UV radiation with sunglasses.
• Exercise and maintain healthy blood pressure.
• Diabetic patients should closely monitor and manage their blood sugar.
• Eat a balanced diet full of the best vitamins for eye health.

What are the 7 best vitamins for eye health?

According to the American Optometric Association, these are the best vitamins and minerals for eye health. These vitamins as part of a healthy diet can reduce the risk of eye diseases as well as improve overall health.

1. Lutein and zeaxanthin

These carotenoids are essential for retinal function and protect your eyes from oxidative stress. The retina sits at the back of the eye and transmits the light that enters the eye to the brain where it’s translated into images.

Lutein and zeaxanthin also help reduce eye strain from too much blue light exposure from your phone or computer. They can only be derived from food and are found in green leafy vegetables like spinach and kale.

2. Zinc

This mineral is also essential for retinal function. An antioxidant, zinc helps fight the large number of free radicals found within the macula. Eliminating these free radicals aid in the prevention of damage to the retina. Alongside other antioxidants, zinc can slow the progression of AMD and reduce visual acuity loss.

Shellfish, especially oysters, and red meat are the best sources of zinc. However, if you are vegan, then nuts, seeds, and legumes are your go-to for satisfying your daily value of zinc.

 Vitamin A

Most people already know that vitamin A is essential for healthy eye function. Vitamin A is an antioxidant that protects the cornea and retina. It’s also crucial for night vision — vitamin A is necessary for producing protective eye pigments.

Carrots are considered good for eye health because they’re high in beta carotene (vitamin A). But sweet potatoes, mangoes, cantaloupe, and black-eyed peas are also fine choices. 

4. Vitamin B1

Vitamin B1 (thiamine) is a key “anti-stress” vitamin for its ability to decrease inflammation. Studies suggest vitamin B1 may also help prevent diabetic retinopathy — progressive damage to the retina caused by high blood sugar and decreased blood flow.

Grains — such as bread, rice, and pasta — are good sources of B vitamins.

5. Vitamin C

Another powerful antioxidant, vitamin C is essential for a healthy immune system and retinal function. Vitamin C helps fight free radicals, reduces the risk of cataracts, and supports blood vessel health.

Incorporating this important vitamin is easy — and it can be found in more than just oranges! Guava, sweet red peppers, tomatoes, strawberries, papaya, and broccoli are also excellent sources high in vitamin C.

6. Vitamin E

Another important antioxidant eye supplement, vitamin E also helps slow retinal aging. Foods that are high in vitamin E include nuts and seeds, avocados, trout, and butternut squash. Oils like grapeseed and safflower are also excellent sources.

7. Omega-3 fatty acids

Fatty acids support healthy vision and retinal function in the development stage and throughout your life. Studies show that maintaining a diet rich in omega-3 slows the degeneration of the eyes. Two of the omega-3 fatty acids (DHA and EPA) also help to relieve inflammation. Sufficient dosage of omega-3 reduces the risk of macular degeneration, cataracts, glaucoma, and dry eye syndrome.

Fish oil and cold-water fish like salmon, mackerel, and herring are rich sources of omega-3.

Superfoods for your eyes

Trying to kill two birds with one stone? You could find a nutritional supplement or multivitamin to get all your eye vitamins. Or, you could try some superfoods full of the best vitamins, nutrients, and minerals listed above.

• Blueberries are chock full of antioxidants and anthocyanins that help protect eyes from UV light and may help improve vision for those with glaucoma.
• Dark chocolate contains flavonoids, which may help improve vision clarity and reduce the risk of chronic eye disease.
• Eggs and egg yolks contain vitamin D, antioxidants, lutein, and zeaxanthin. The fat content of eggs allows for better absorption of nutrients.
• Kale is also rich in antioxidants, lutein, and zeaxanthin for those who prefer leafy greens over eggs.
• Red bell peppers contain a ton of vitamin C, as well as vitamins A and E.
• Goji berries are full of vitamin A, vitamin C, and vitamin E. They also contain a large amount of lutein and zeaxanthin, as well as many amino acids that help the body in producing proteins. 

Other foods not listed above include cranberries, winter squash, turmeric, tomatoes, spinach, collard greens, and almonds.