The Best Nutrients for Eye Health

Eating healthy isn’t just good for your gut, it can also help keep your eyes healthy. While all around healthy eating is ideal, some nutrients are better for your eyes than others. If you want to keep your eyes healthy for years to come, you should eat lots of vitamins, ingest Lutein and Zeaxanthin, and enjoy fatty acids. Read on to learn more about these essential nutrients and why they are important to your eyes’ health.

Vitamins A, C & E

Vitamins are essential to your eye health. Vitamin A helps the retina, cornea, and other eye tissues function properly. Foods like beef liver, fish, milk, and spinach are packed with vitamin A. If you do not have enough vitamin A in your diet, you may experience loss of night vision or dry eye.

Another essential vitamin is vitamin C. This can be found in foods like oranges, cauliflower, papaya, and brussel sprouts. Vitamin C is full of antioxidants, which is important for your eye health. If you have a healthy serving of vitamin C every day, you may lower the risk of developing cataracts. 

The final essential vitamin for your eye health is vitamin E. The powerful antioxidant protects eye cells from being damaged by free radicals. If you want to pack your system with vitamin E, you should eat nuts like almonds and pecans.

Lutein and Zeaxanthin

Unless you’re an optometrist, you probably haven’t heard of lutein or zeaxanthin; however, they are extremely important for your eye health. These antioxidants reduce the risk of chronic eye diseases, especially those related to age. If you want to pack these antioxidants into your diet, you should start eating your greens. Spinach, kale, and collards are all rich in lutein and zeaxanthin.

Omega-3 Fatty Acids

Typically when you are trying to get healthy, you may feel tempted to stay far away from fats. However, if you want to increase your eye health, it is important to eat omega-3 fatty acids. These are the healthy fats you find in fish. Eating fatty acids is especially important for those with dry eyes.

If you have diabetes, you may also want to eat more fatty acids. According to a study of elderly people with diabetes, taking a daily dose of omega-3s reduced the risk of diabetic retinopathy. If you cannot eat fish due to allergies or aversion to fish, you can also enjoy omega-3s in the form of fish oil pills.

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