The Heavy Hitters for Healthy Eyes
Vitamin A
This one’s a classic, and for good reason. Vitamin A helps protect the surface of the eye (the cornea) and supports night vision. Not getting enough? You might experience dry eyes or even trouble seeing in low light.
Where to find it: Carrots, sweet potatoes, spinach, eggs, and fortified dairy products.
Vitamin C
It’s more than just an immune booster. Vitamin C is a powerful antioxidant that may help prevent or slow age-related vision issues like cataracts.
Where to find it: Citrus fruits, bell peppers, strawberries, and broccoli.
Vitamin E
Another antioxidant MVP. Vitamin E may help protect eye cells from damage caused by free radicals, which are unstable molecules that can chip away at healthy tissue over time.
Where to find it: Nuts, seeds, vegetable oils, and leafy greens.
Lutein and Zeaxanthin
These tongue-twisters are natural plant pigments found in high concentrations in the retina. They may help filter harmful blue light and reduce the risk of macular degeneration.
Where to find them: Kale, spinach, corn, and egg yolks.
Zinc
Zinc is the helper that makes Vitamin A do its job. It also plays a role in transporting vitamin A from the liver to the retina, where it helps produce melanin, a protective pigment.
Where to find it: Meat, shellfish, legumes, and whole grains.
What About Supplements?
If you eat a healthy, balanced diet, you’re probably already getting what your eyes need. But in some cases, and especially for people with age-related macular degeneration (AMD), your doctor might recommend specific supplements like those found in the AREDS2 formula.
Important: Always talk to your eye doctor before starting any new supplement. What works for one person might not be right for another.
Want to know if your nutrition is supporting your vision?
Schedule an eye exam with our team—we’re happy to talk through it with you.