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nutrients for eye health

5 Essential Nutrients for Eye Health

Posted on by Maria Afonso in Uncategorized

Having healthy eyes and clear vision should never be taken for granted. Maintaining the health of your eyes is as simple as eating the foods that contain nutrients that support eye health.

A young woman holding green and red peppers over her eyes and laughing

Below are 5 essential nutrients for eye health and the foods you can find them in:


Omega-3’s are very important for eye health and can protect against dry eye and macular degeneration. Cold-water fish such as salmon, tuna and mackerel are all rich in omega-3 fatty acids. Try to incorporate fish into your diet at least twice a week. If you’re not a fan of fish, omega-3’s can also be found in nuts such as almonds and walnuts, as well as in flaxseed oil. In addition, fish oil supplements are just as effective for obtaining the omega-3’s you need to support eye health.

Lutein and Zeaxanthin

Lutein and zeaxanthin protect against the formation of macular degeneration and cataracts and can be found in leafy greens such as spinach and kale. In addition, the powerful antioxidants also found in these green veggies help to protect your eyes from harmful UV rays. Pack a handful of spinach or kale into a fruit filled smoothie and you’ll never be able to taste the difference!

Vitamin A and Beta-Carotene

Good sources of Vitamin A include orange vegetables such as carrots, sweet potatoes, peppers and pumpkin. Beta-carotene is responsible for giving these veggies their distinct orange colour. When consumed, the beta-carotene gets converted into Vitamin A, which helps protect the cornea of the eye.

Vitamin E

Vitamin E is found mostly in foods that contain fat such as almonds, sunflower seeds and avocados.


Zinc protects against macular degeneration and night blindness and helps your body to absorb Vitamin A. Sources of zinc include oysters, eggs, black-eyed peas and tofu.


If you’re keeping your eyes healthy, but still would like clearer vision, contact us for a free consultation.