During winter, we focus on boosting our bodies with vitamins and supplements, but how can we care for and support our eyes? We all know the saying: “An apple a day keeps the doctor away.” But does eating an apple also keep the optometrist away? And is it true that carrots give us better eyesight? So many questions! Let’s take a closer look at how to take care of our eye health.
Understanding that good eye health is just as important as taking care of the rest of our body, we researched which vitamins are best for our eyes. Here are some recommendations on how to support your eye health through nutrition. Keep the list below handy and pick up some eye-friendly foods next time you go shopping.
VITAMIN A
Vitamin A is an essential nutrient for eye health. It is not only important for preventing dry eyes but is also crucial for the retina’s function in early visual processing, especially night vision. Additionally, it is necessary for the normal growth and development of cells and mucous membranes.
The best sources of vitamin A include liver, dairy products (cheese, butter), and eggs. Carotenoids, which the body can convert into vitamin A, are found in yellow and orange fruits and vegetables as well as some green ones, such as rose hips, carrots, kale, spinach, pumpkin, broccoli, lettuce, bell peppers, oranges, papaya, persimmons, and sweet potatoes.
VITAMIN E
An antioxidant found in nuts, grains, and leafy greens, vitamin E protects eye cells from unstable molecules called free radicals, which break down healthy eye tissue. It is believed to help reduce the risk of macular degeneration and cataracts—two of the most common age-related eye conditions.
Keep nuts close at hand, as they are an excellent source of vitamin E and make a healthy snack. Other vitamin E-rich foods include oils (such as sunflower and canola), seeds, almonds, bread, avocado, salmon, bell peppers, and liver.
VITAMIN C
This powerful antioxidant helps the body produce and maintain connective tissue, including the collagen found in the cornea. Some studies have found that vitamin C supports healthy blood vessels, including the delicate capillaries in the retina. Long-term consumption of vitamin C may also lower the risk of cataracts and vision loss from macular degeneration.
The best sources of vitamin C include fruits and vegetables, berries, and juices—such as rose hips, sea buckthorn, bell peppers, black currants, blackberries, strawberries, citrus fruits, red currants, cabbage, broccoli, leeks, turnips, gooseberries, raspberries, tomatoes, and cauliflower.
OMEGA-3 FATTY ACIDS
Highly concentrated in the retina, omega-3 fatty acids are crucial for maintaining good vision and visual development. Some studies suggest that high-quality fish oil can help keep eyes moist and protect against inflammation and certain age-related macular degeneration issues.
Although omega-3 deficiencies are common, making supplements beneficial, they can also be obtained from food. The best sources are cold-water fatty fish such as salmon, mackerel, sardines, tuna, and herring. Additionally, omega-3s are abundant in nuts, pumpkin seeds, flaxseeds, chia seeds, hemp seeds, sesame seeds, and their oils. Organic seeds can be ground and added to food or smoothies. Other great sources include krill oil and algae.
LUTEIN
A carotenoid found in many fruits and vegetables, this powerful antioxidant has long been associated with good vision. Diets rich in lutein help prevent age-related eye diseases such as cataracts and macular degeneration. It is also believed to provide a natural barrier against harmful blue light from computers and phones (although a proper blue light filter is still recommended for prolonged screen time).
Lutein is most abundant in leafy greens, bell peppers, broccoli, pumpkin, and kiwi. Among animal-based foods, only egg yolks contain lutein—so go ahead and make yourself an omelet!
