Nutrition and Your Eye Health

Discover what vitamins, minerals, and supplements you should work into your diet when placing focus on your eye health.

Vitamin A

Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside, helps color vision, and also helps keep your eyes, skin and mucous membranes moist. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage. Night blindness is prevalent in countries where little meat or vitamin A-fortified foods are available.

Vitamin C

An antioxidant found in fruits and vegetables. Virtually all cells in the body depend on it, including those of the eye. It helps support healthy capillaries, cartilage, and iron absorption. It also helps support the health of ocular blood vessels, supporting evidence to lower the risk of developing cataracts or the progression of age-related macular degeneration (AMD) by 25% and visual loss by 19%.

Vitamin E

An antioxidant found in nuts, cereals, and sweet potatoes helps promote cell membrane and DNA repair and plays a significant role in our immune system. Evidence has shown that Vitamin E can slow the progression of AMD by 25%, visual loss by 19% and also helped to decrease the risk of cataract formation.


Zinc is vital in helping to bring Vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes. It is recommended for people diagnosed with high-risk for AMD. Deficiencies in Zinc have been linked to impaired vision, poor night vision, and cataracts. Evidence suggests Zinc taken in combination with other essential nutrients can slow the progression of AMD by 25% and visual acuity loss by 19%.

Omega 3 fatty acids

Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).

Flax Seed

Some nutritionists, researchers, and scientists believe that it could be the most important health-promoting supplement next to a multi-vitamin. Nearly every system in the body can benefit from flax seed oil’s natural properties, including the cardiovascular system, immune system, circulatory system, reproductive system, nervous system, as well as joints. It can help improve eyesight and perception of colors. The recommended daily dose for most people is at least 1,000 mg taken one to three times daily. Even better is adding flax seeds into your diet in breads, muffins or on salads. Scientific studies have used up to 30 grams of flax seeds a day safely and without side effects.

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