Health & Beauty

Essential Nutrients For Better Eye Health

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Written by upurea

According to a statistic, you may not know, an estimated 6.6 million Americans will struggle with low vision and blindness by 2030. That’s twice the number of people in the United States struggling with these problems. Many blame modern technology for the deterioration of eye health, such as our smartphones, which many of us hold in our hands, and the computer screens, which many of us stare at for most of the day. However, many people forget that our diet plays a big role in eye health. So it’s probably no surprise that fruits and vegetables are essential for maintaining healthy eyes. Unfortunately, many Americans don’t consume enough of them. Keep reading to learn more about which nutrients to include in your diet for better eye health.

Omega-3 Fatty Acids

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Omega-3 fatty acids are essential for the structural part of cell membranes that help protect the retina. Therefore, eating foods rich in omega-3 fatty acids, including salmon (not farmed), krill, walnuts, and flaxseed is important. If you’re a vegetarian or vegan and think you’re not getting enough through your diet, you can buy omega-3 pills that don’t contain fish oil (and some that do, if you don’t have dietary restrictions). Researchers have found that people with higher levels of omega-3 fatty acids in their blood have a much lower risk of advanced macular degeneration (the part of the retina that allows you to see what’s right in front of you).


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Zinc is a so-called essential trace element that contributes to eye health; however, it is often overlooked. Taking zinc supplements can slow macular degeneration once it begins when taken in combination with beta-carotene, copper, vitamin C, and vitamin E. To get enough zinc in your diet, it’s important to eat foods high in this mineral, such as meat (including beef, lamb, and whey chicken), fish and oysters, yogurt, cashews, chickpeas, mushrooms, and spinach.


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Beta-carotene is an antioxidant carotenoid known for its amazing benefits in promoting hair growth. It is responsible for converting vitamin A in the body and is what makes carrots orange. You may not know that it is also essential for eye health and can slow the progression of macular degeneration.

Vitamin D

You probably know that vitamin D strengthens bones, but did you know that it can also support mental health, the immune system, heart function, and eye health? Of course, the best way to get vitamin D is exposure to the sun. But if sun exposure isn’t enough, many foods are high in vitamin D, such as fatty fish, eggs, mushrooms, cheese, and beef liver. If you can’t get enough vitamin D from the sun and your diet, supplements may be the best option for you.


Anthocyanins are a type of antioxidant that belongs to a group of compounds known as flavonoids and help promote healthy eyes. Anthocyanins help strengthen the eye membrane and can reduce inflammation associated with some eye diseases. Anthocyanins are found in fruits such as blueberries, black currants, raspberries, oranges, and cherries, as well as in the skin of red cabbage and some olives.

Vitamin A

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Vitamin A helps with a whole host of things, including vision, bone growth, and the immune system. It also helps protect the surface of the eye, mucous membranes, and skin. It helps reduce the ability of viruses and bacteria to cause infections, including in the eye, and respiratory problems. It also helps protect the cornea and lubricates the eye. In combination with the other nutrients listed here, it can reduce the risk of vision loss due to macular degeneration. Foods high in vitamin A include beef and chicken liver, whole milk and cheese, carrots, sweet potatoes, spinach, kale, and melon.

Lutein And Zeaxanthin

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Both lutein and zeaxanthin are carotenoids. They are plant compounds responsible for the color of plants. In healthy people, both are abundant in the macula and enable us to see fine details. They can also reduce the risk of advanced macular degeneration and cataracts. Both are found in foods, such as kale, spinach and egg yolks.


ASTAXANTHIN - The Most Powerful Natural Antioxidant

Finally, astaxanthin, a type of carotenoid, is probably the most important nutrient in the prevention of blindness, cataracts, age-related macular degeneration, cystoid macular edema, diabetic retinopathy, glaucoma, ocular inflammatory diseases, retinal artery occlusion, and vein occlusion. It is so important because it penetrates the eye tissues and has amazing antioxidant properties (even better than lutein and zeaxanthin). Although some astaxanthin is found in wild salmon, supplements are needed to get enough.

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