What Nutrients Can Help Eye Health?

Fruits and Vegetables

Nutrients are essential for eye health. Many people with a healthy diet will be able to get all the nutrients they need from the foods they eat. However, it is recommended that people with Age-Related Macular Degeneration (AMD) should take supplements in addition to eating healthily according to Age Related Eye Disease Study 2. In this blog, we’ll cover the essential nutrients that benefit your eyes and where to find them. Maintaining a healthy diet can help prevent diseases such as AMD and cataracts, but if you already have these diseases or would like to take supplements alongside your diet, Eye Lounge offers a range of products that can help you manage them; including our top-selling Macushield products with vegetarian and non-vegetarian options available. We can also cater to the vegan diet with Viteyes.

Lutein & Zeaxanthin

Lutein & Zeaxanthin are antioxidants that help protect your eyes from harmful high energy light waves such as ultraviolet. Studies suggest that high levels of these in the eye tissue is linked with better vision and may help to prevent age related eye diseases., as they help protect the macular. Green leafy vegetables are the best way to get these nutrients. Foods such as broccoli, brussels sprouts, collard greens, kale, romaine lettuce, spinach are all high in lutein and zeaxanthin, but they can also be found in corn, eggs, kale, nectarines, and oranges. Nutrof Total also contains high grade fish oil and is packed full of nutrients.


As well as having a beneficial effect on your overall health, omega-3 can help protect your eyes from glaucoma, AMD and dry eyes.  Many people think that you can only get omega-3 from fish, but this is incorrect there are many ways to introduce omega-3 to your diet. Foods to try include flaxseed, flaxseed oil, chia seeds, tofu, walnuts, halibut, salmon, sardines and tuna. Making a few simple dietary changes can help improve your eye and overall health, such as changing your cooking oil to olive oil which is higher in omega-3 and lower in omega-6 (which is not as good for you), avoid foods high in trans fats and hydrogenated oils (such as those found in many snacks) and limit your consumption of red meat. Lagad Lacrima is a good option for those wanting a focus on omega-3 from fish oil and Zinc.

Vitamin A

Vitamin A helps turn light rays into the images we see, maintain a clear cornea, and helps us see in dim lighting. Additionally, it can also provide us with moisture so that we don’t get dry eyes. Studies suggest that diets high in vitamin A may reduce the risk of developing diseases such as cataracts and AMD. You can find vitamin A in foods such as carrots, sweet potatoes, spinach, mango, red peppers, and apricots. If you're looking to supplement with a focus on your vitamin intake we recommend Ocuvite Lutein.

Vitamin C

Vitamin C contains an essential collagen that provides structure to your eyes, it is also a powerful antioxidant that can help protect your eyes against damaging free radicals (unstable molecules that cause illness). There is evidence to suggest that vitamin c can prevent the development of cataracts; one study showed a 75% reduced risk of developing cataracts when the daily vitamin C intake was above 490 mg, compared to 125 mg or less. You can find vitamin C in green leafy vegetables, kiwis, strawberries, oranges, and citrus fruits.

Vitamin E

Vitamin E is another powerful antioxidant that helps protect your cells against damaging free radicals. More research is needed but there is also evidence to suggest that high levels of vitamin E can help prevent the development of cataracts. Good sources of vitamin E include broccoli, almonds, spinach, peanut butter, and sunflower seeds.


Zinc helps maintain retina health, healthy cell membranes, and the protein structure of the eye. Zinc helps vitamin A move from the liver to the retina to make melanin. Melanin is a pigment that protects the eyes from harmful ultraviolet light. Legumes such as beans, lentils and chickpeas are all rich in zinc, other options include seeds, whole grains, shellfish, eggs, and red meat. However, it should be noted that excessive red meat consumption has been linked to increased risk of serious diseases such as cancer so whilst high in zinc, red meat should not be consumed regularly – especially if it has been heavily processed. Preservision Lutein is a good option if you'd like to supplement with a focus on zinc, lutein and Vitamins C and E.

Adjusting your diet will give you numerous health benefits alongside boosting your chances of having a lifetime of good vision. If you feel that you aren’t getting enough of these nutrients check out our supplement range. If you have any concerns about your health and using supplements then it is always a good idea to check with your GP. 

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