8 Nutrients to Optimize Your Eye Health

Eye health and general health usually go hand-in-hand, but some nutrients can specifically assist with healthier eyes. These nutrients can help prevent excessive light from harming the eyes, as well as reduce the risk of various eye-related diseases.

Here are the most important nutrients for eye health:

Vitamin A

Vitamin A is crucial because it prevents dry eyes, night blindness, and helps maintains your light-perceiving cells (photoreceptors). It’s contained in dairy products such as egg yolks, as well as liver.

Vitamin C

Several studies have shown that vitamin C plays a key role in lowering the risk of cataracts. Many foods contain this vitamin in high amounts, including: broccoli, bell peppers, and citrus fruits.

Vitamin E

Vitamin E taken in sufficient amounts (over 7mg a day) can cut the risk of blindness and retinal degeneration. So, consume lots of sunflower seeds, flaxseed oil, and almonds.


Zinc can help you maintain visual sharpness and reduce the chances of night blindness. Natural sources of this nutrient include peanuts, meat, and pumpkin seeds.

Zeaxanthin and Lutein

Primarily, these two nutrients can assist in keeping your eyes safe from blue light. Many foods contain both of them together, such as pistachios, spinach, and kale.

Omega-3 Fatty Acids

The docosahexaenoic acid (DHA), an omega-3 fatty acids, helps maintains eye function. Also, taking enough of this nutrient (a minimum of 500 mg daily) may help fend off diabetic retinopathy. You can find lots of this type of omega-3 fatty acids in oily fish.

Gamma-Linolenic Acid

Taking gamma-linolenic acid can help prevent dry eyes. This substance also has anti-inflammatory properties and can be found in evening primrose and starflower oil.

Final Thoughts

Consuming these nutrients can help you reduce the risk of various diseases and maintain your eyes’ good health. In addition, make sure to exercise regularly and support your eye health with professional examinations.

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