Improving Eye Health with Nutrients

Healthy, strong eyesight is vital to our everyday lives, though many of us take extra precautions against eye damage. To help improve eye function, shield against harmful Ultraviolet (UV) rays, and minimize the chances of developing degenerative diseases, check out the following nutrients.

Vitamin A

One of the most common causes of blindness throughout the globe is Vitamin A deficiency. Essential for sustaining photoreceptors, a deficiency of Vitamin A can result in night blindness, dry eyes, or worse, blindness. Vitamin A is found in liver, egg yolks, dairy products, kale, spinach, and carrots.

Lutein and Zeaxanthin

Yellow carotenoid antioxidants, these macular pigments are concentrated in your retina and act as a natural sunblock. They protect your eyes from harmful blue light. Ingesting these nutrients can lower the chances of macular degeneration by as much as 43 percent. Lutein and zeaxanthin can be found in spinach, Swiss chard, kale, parsley, pistachios, green peas, egg yolks, sweet corn, and red grapes.

Omega-3 Fatty Acids

Long-chain omega-3 fatty acids such as EPA and DHA are essential for optimal eye health. DHA helps to optimize eye function and is crucial for eye development in infants, so a deficiency can impair vision in children. The combination of EPA and DHA can increase tears, thereby reducing dry eyes. They also prevent other eye diseases such as diabetic retinopathy. These nutrients can be found in oily fish.

Vitamin C

This antioxidant is indispensable for eye health, as the levels of Vitamin C have been found to be higher in the eye than any other bodily fluid. People with cataracts generally have decreased antioxidants; those taking vitamin C supplements are less likely to develop cataracts. Fruits and vegetables, including bell peppers, citrus fruits, grapes, kale, and broccoli are high in vitamin C.


This nutrient is an essential enzyme and is suspected to be involved in the formation of visual pigments in your eye. Those who are night blind might suffer from zinc deficiency. Macular degeneration can be slowed by supplementing zinc, and visual sharpness can also be improved. Zinc can be found in oysters, meat, pumpkin seeds, and peanuts.

Zen Eye Institute offers the most advanced technology available to provide personalized and extraordinary care to our patients. Whether your goal is to maintain or improve your natural vision, we are here to help you.