Six Nutrients That Feed Your Eyes

February 09, 2023

Eating a diet full of vitamins and minerals is not only important for your overall health, but certain vitamins are essential for your eye health as well. These six nutrients are high in antioxidants and can help optimize your vision and reduce your risk of certain eye diseases. 

Omega-3 Fatty Acids: Important for retinal function and proper eye development. Some foods rich in omega-3 fatty acids include chia seeds, salmon, walnuts, and oysters. 

Vitamin C: When taken in combination with other essential nutrients, vitamin C can help slow down the progression of cataracts and protect against a certain form of macular degeneration. Some vitamin C rich foods include blueberries, bell peppers, tomatoes and white potatoes. 

Vitamin A: Aids in producing certain pigments in your retina and helps keep the eye's surface healthy. Some foods high in vitamin A include cantaloupe, eggs, kale carrots. 

Zinc: Known as the helper molecule, zinc helps vitamin A get to the retina to produce protective pigment called melanin. Some foods high in zinc include chicken, pumpkin seeds, dark chocolate and whole grains.  

Lutein and Zeaxanthin: Can help reduce the risk of developing new cataracts and macular degeneration. Some foods high in lutein and zeaxanthin include spinach, asparagus, pistachios and summer squash. 

Vitamin E: A vitamin powerful in keeping eye cells healthy by fighting against free radicals in the body. Some foods high in vitamin E include sweet potatoes, almonds, mango and avocado. 

Source: Eat for your eyes – feed your vision ( 

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