6 Best Nutrients For Healthy Eyes


To maintain healthy eyesight you must eat foods that provide sufficient amount of nutrients that are essential for preserving the normal function of your eyes. Studies suggest that a diet deficient in certain vitamins and minerals increase the risk of degeneration of the eye tissues, which over time weakens your vision and in the worst case may even lead to vision loss. However, a number of ailments that damage the eyes can be averted by consuming foods rich in certain nutrients. The following nutrients are best known for their role in maintaining healthy eyes.

Here Are 6 Best Nutrients For Healthy Eyes:

1. Vitamin C

To maintain healthy vision, eat sufficient amount of vitamin C rich food. It is essential for maintaining the normal drainage function of the eyes. Vitamin C helps in maintaining the normal eye pressure. Insufficient intake of vitamin C seems to increase the risk of glaucoma. Furthermore, the antioxidant effect of vitamin C helps in protecting the eye tissues from free-radical induced damage.[1] To meet your daily supply of vitamin C, eat citrus fruits, papaya, berries, pineapple and guava.

Vitamin C

2. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for lubricating the eyes. Deficiency of omega-3 fatty acids causes dry eye syndrome. Furthermore, omega-3 fatty acids play an important role in maintaining the healthy function of the retina. Consuming omega-3 fatty acids seems to help in lowering the risk of macular degeneration, which is one of the leading causes of vision loss in older adults. [2]Oily fish is the best source of these essential fats.

Omega-3 Fatty Acids

3. Zinc

Zinc is a constituent of certain enzymes present in the retina. Hence, it plays an important role in maintaining healthy vision. Studies have shown that zinc helps in slowing down progression of age related macular degeneration. [3]The best sources of zinc are oyster, red meat, poultry, pumpkin seeds and sesame seeds.


4. Beta Carotene

Beta carotene is the precursor of vitamin A, which is an important nutrient for maintaining healthy eyesight. Vitamin A helps in activating the light-sensitive receptor proteins in the eyes that help in maintaining night vision. Deficiency of vitamin A causes night blindness. [4]Yellow and orange colored vegetables are the best sources of beta carotene.

Beta Carotene

5. Vitamin E

Vitamin E helps in development of healthy retinal tissues. It plays an important role in neutralizing free radicals that are involved in formation of cataract and age-related macular degeneration. Furthermore, sufficient supply of vitamin E in the eyes helps in inhibiting degradation of vitamin A in the eyes. [5]Seeds, nuts, avocado, olives and green leafy vegetables are excellent dietary sources of vitamin E.

vitamin e

6. Lutein And Zeaxanthin

Lutein and zeaxanthin are two types of carotenoids that play an important role in preserving the eye health. They are concentrated in the retinal region of the eye. They are known to help in lowering the risks of age-related macular degeneration and cataracts. Lutein and zeaxanthin help in protecting the retina from the harmful blue light rays. Furthermore, they help in reducing free-radical induced damage to the eye tissues. [6]They are found in egg yolk, dark green leafy vegetables and yellow fruits and vegetables.

Lutein and Zeaxanthin