The Best Foods for Your Eyes

We all know that eating nutrient-rich foods, drinking plenty of water, and exercising can boost our health. Research has shown that regularly consuming certain vitamins and nutrients can actually prevent or delay sight-threatening eye conditions and diseases such as macular degeneration, cataracts, and glaucoma.

Here's a list of the best vitamins, minerals, and nutrients that can help keep your eyes healthy for a lifetime. We invite you to consult with our eye doctor to discuss which nutrients are most suited to your specific eye health and needs.

Vitamins and Nutrients That Support Eye Health

Vitamin A

Vitamin A deficiency can cause a host of eye health issues, including dry eyes and night blindness. Vitamins A and A1, which are essential for supporting the eye's photoreceptors, can be found in foods like carrots, leafy greens, egg yolks, liver, and fish.

Omega-3 Fatty Acids

Eating Omega-3 rich foods like fatty fish can support eye health in a few ways. DHA and EPA have been shown to improve retinal function and visual development. Omega-3 supplements can also ease dry eye symptoms.

Lutein and Zeaxanthin

Lutein and zeaxanthin are antioxidants that accumulate in the lens and retina and help filter out damaging UV rays and blue light. One study showed that individuals who had the highest levels of these nutrients in their diets had a 43% lower chance of developing macular degeneration. Spinach, egg yolks, sweet corn, and red grapes are some of the foods that contain high levels of lutein and zeaxanthin.

Vitamin C

Research suggests that regularly taking vitamin C (along with other essential vitamins and minerals) can lower the risk of developing cataracts, and slow the progression of age-related macular degeneration and visual acuity loss. Vitamin C can be found in bell peppers, tomatoes, citrus fruits, broccoli, and kale.

Vitamin E

Vitamin E is an antioxidant that helps protect fatty acids from becoming oxidized. Because the retina has a high concentration of fatty acids, sufficient vitamin E intake is crucial for optimal ocular health. Vitamin E can be found in almonds, flaxseed oil, and sunflower seeds.

Zinc

Healthy eyes naturally contain high levels of zinc. A zinc deficiency can cause night blindness, and thus increasing zinc intake can improve night vision. You can increase your zinc intake naturally by consuming more oysters, meat, and peanuts.

Personalized Eye Nutrition

If you or someone you know is looking for ways to boost or maintain eye health, speak with an optometrist near you about what supplements and vitamins are best for you. For an eye doctor in Grove City, give us a call at (614) 875-8373.