Vitamin A

  • Essential for maintaining good vision, particularly night vision; prevents dry eyes and inflammation.
  • Sources: Carrots, sweet potatoes, spinach, kale, eggs, liver

Vitamin C

  • Protects the eyes from damage caused by ultraviolet (UV) light; supports the health of blood vessels in the eyes.
  • Sources: Citrus fruits (oranges, lemons, grapefruits), strawberries, bell peppers, broccoli, Brussels sprouts

Vitamin E

  • Acts as an antioxidant, protecting eye cells from free radical damage; may reduce the risk of age-related macular degeneration (AMD).
  • Sources: Almonds, sunflower seeds, hazelnuts, peanuts, spinach, avocado

Zinc

  • Essential for bringing vitamin A from the liver to the retina to produce melanin, a protective pigment.
  • Sources: Oysters, red meat, poultry, beans, nuts, whole grains, dairy products

Lutein and Zeaxanthin

  • Protect the eyes by filtering harmful high-energy blue wavelengths of light; support overall eye health.
  • Sources: Leafy greens (kale, spinach), corn, carrots, orange peppers, egg yolks

Omega-3 Fatty Acids

  • Support the health of the retinal cells; help prevent dry eyes.
  • Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, fish oil supplements

Beta-Carotene

  • Converts into vitamin A in the body, which is crucial for vision.
  • Sources: Carrots, sweet potatoes, butternut squash, cantaloupe, apricots