List of Nutrients for Eye Health

Health and fitness are our top priorities, and eye health is an important factor that we ignore. We can only enjoy good eye health if we take the right nutrients. Given below is the list of best nutrients for eye health that you should consider.

Citrus fruits

The fruits rich in Vitamin C provide many benefits. Since they are full of antioxidants, they are best in combating age-related eye damage. They include; oranges, grapefruits, lemon, etc.

Legumes and Nuts

The nuts contain a high level of Vitamin E, which is vital for eye health. They are laden with omega-3 and fatty acids. The best part is that nuts are easily available in most stores. Your choice should include; peanuts, walnuts, and brazil nuts.

Leafy Green Vegetables

The leafy green vegetables comprise of Vitamin C, and they have both zeaxanthin and lutein, respectively. Your diet should include all green veggies.


Zinc helps to reduce the chance of macular degeneration and age-related sight loss. The beef is rich in Zinc and is known to improve eye health much. Zinc is mostly found in the retina and the vascular tissue in the eye. Though chicken does have zinc, it's in a lower amount than beef.


The carrots comprise of beta carotene and Vitamin A. The beta carotene gives the orange color to carrots. It should be noted that Vitamin A plays a major role in vision. It constitutes a major part of protein rhodopsin in the eye that helps the retina to absorb light.


The seeds are simply rich in omega-3s as well as rich in Vitamin E. The different types of seeds are readily available online and in stores across the world.


Fish is known to contain a pretty high amount of oil in its body and gut tissue, which keeps your eyes healthy, so it should be part of your diet.

Vitamin D

Vitamin D helps to lessen the risk of macular degeneration of the eye. The sources rich in Vitamin D are milk, mackerel, and Sardines

Still, exposure to sunlight is the best source of Vitamin D. The production of Vitamin D gets stimulated in the skin only when we sit in the sunlight, especially in winters. The American Academy of Pediatrics advises 400 IU of Vitamin D per day for children, infants, and adolescents.


Therefore, keeping track of eye health is vital for every person. We don't need to equate certain issues or allergies with age only. Having the right amount of nutrients in the diet is mandatory if we are to stay fit eye-wise and reduce the chances of diseases.