Failing or weak eyesight is often associated with aging or eye strain. The truth is, adhering to a healthy lifestyle can reduce the risk of eye health problems. The human body has five senses and eyesight is arguably the most important of them. This is true because it goes hand in hand with general health. There are specific nutrients that go a long way in the maintenance of eye function & the protection against harmful light. They also help in reducing the risk of the development of age-related degenerative diseases. In this article, you’ll get to see the best nutrients/vitamins and foods for healthy eyes, which will help greatly in reducing the risk of eye health problems.



Vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye. It is responsible for the filtering of light that enters the eye. The cornea is responsible for 65-75% of the total focusing power of the eye. Severe vitamin A deficiency can lead to serious dryness which can lead to blindness. In some studies, high amounts of vitamin A intake proved to reduce the risk of cataracts and age-related macular degeneration.

  • Vitamin A-rich foods– Some of the high vitamin A foods include; carrots, tuna, butternut squash, sweet potato, spinach, cantaloupe, lettuce, and red bell peppers. Pink grapefruit, broccoli, beef, and lamb liver. Liver sausage, cod liver oil, salmon, cheese, boiled egg, and more


Many eye conditions are believed to be associated with oxidative stress, which is an imbalance between antioxidants and free radicals in your body. Vitamin E, an antioxidant, may help protect your eyes against damaging free radicals. It is used in a daily supplement called AREDS as a potential treatment for AMD. High amounts of vitamin E in your diet can possibly reduce the risk of developing cataracts.

  • Vitamin E rich-foods: sunflower seeds, almonds, avocados, spinach, butternut squash, kiwi fruit, broccoli, and trout. Olive oil, shrimp, hazelnuts, pile nuts, brazil nuts, mango, goose meat, abalone, and more.


Like vitamin E, vitamin C is a powerful colorant that may protect your eyes from damaging free radicals. Vitamin C forms collagen, a protein that provides structure to your eyes. Observational studies suggest that this vitamin may protect against cataracts and help prevent the progression of AMD.

  • Vitamin C rich-foods: guavas, kiwifruit, bell peppers, strawberries, oranges, papaya, broccoli, and tomatoes. Snow peas, kale, Kakadu plums, acerola cherries, rose hips, chili peppers, guavas, thyme, parsley, mustard spinach, and more.

VITAMINS B6, B9, and B12

Researchers have studied several B vitamins for their impact on eye health. Particularly vitamins B6, B9, and B12. The combination of these vitamins may help reduce your risk of developing AMD by lowering your homocysteine levels.

  • Vitamins B6, B9, and B12 rich foods: fish, chicken, tofu, pork, beef, sweet potatoes, bananas, potatoes, avocados, and pistachios. Salmon, leafy greens, eggs, milk, beef, oysters, chicken, and turkey, yogurt, and more.


Another B vitamin studied in relation to eye health is vitamin B2. As an antioxidant, the vitamin B2 has the potential to reduce oxidative stress in your body, including your eyes. As a colorant, vitamin B2 may protect against damaging free radicals in your eyes. High vitamin B2 diets can possibly reduce the risk of developing cataracts.

  • Vitamin B2 rich foods: Beef, low-fat milk, salmon, mushrooms, lean pork chops, spinach, and almonds. Avocados, eggs, tomatoes, kidney beans, mushrooms, milk, yogurt, and more


The main function of vitamin B3 in your body is to help convert food into energy. It can also act as a colorant. Studies suggest that vitamin B3 may prevent the development of glaucoma. However, supplements should be used with caution.

  • Vitamin B3 rich foods: chicken, turkey, pork, beef, mushrooms, brown rice, peanuts, avocados, and green peas. Avocados, liver, chicken breast, tuna, salmon, anchovies, peanuts, and more.


Lutein and zeaxanthin are part of the carotenoid family, a group of beneficial compounds produced by plants. They are beneficial plant compounds that may help prevent AMD and cataracts. However, there hasn’t been an established daily intake. Food combinations high in fruits and vegetables can provide plenty of these nutrients/vitamins.

  • Lutein and zeaxanthin rich foods: dark leafy greens, peas, summer squash, pumpkin, brussels sprouts. Broccoli, asparagus, lettuce, carrots, and pistachios, and more.


These are a type of polyunsaturated fats. The cell membranes of your retina contain a high concentration of DHA, a particular type of omega-3. Omega-3 fatty acids have anti-inflammatory properties. These properties may help prevent DR when included in your diet and these fats may also aid those with dry eye disease.

  • Omega-3 fatty acids rich foods: flaxseeds, chia seeds, fish, walnuts, tofu, and shellfish. Canola oil, navy beans, brussels sprouts, and avocados.


Thiamine plays an important role in reducing the risk of developing cataracts. It also plays a role in proper cell function and converting food into energy. One possible treatment for DR is the use of supplements.

  • Thiamine rich foods: pork, fish, seeds, beans, green peas, tofu, brown rice, and squash. Asparagus, seafood, cereals, macadamia nuts, pork, beans, and lentils.

In conclusion, these are some of the best nutrients/vitamins and related foods for healthy eyes. However, adhering to a strict balanced diet will provide you with all the nutrients and vitamins you need to keep your eyes healthy. It will also help prevent the development of age-related degenerative diseases. Click the link below for more information on vitamins and foods to help keep healthy eyes.

Balanced diet

Related Posts

Leave a comment