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Eye Health

Nutrients That Optimize Your Eye Health

For humans, eyesight is the most important sense of all five. They help us to sense light and make us aware of the environment, differentiate colors, things, etc. 

Eyes contain different parts, they all play a different and important role in keeping the eye healthy by maintaining it. 

To protect our eyes, we should take care of them from the inside out. The eyes are one of the most delicate organs and they require extra care.  

Nutrients are a beneficial source for improving eye health and certain nutrients should be included in the diet to keep your eye health intact.

These major nutrients will help you to fight harmful lights, protect your eyes from any major diseases and also help to maintain proper eye health.

Most of the nutrients should be consumed either in the form of supplements or from natural resources such as plants, vegetables, fish, meat, nuts, and fruits, etc.

Some Of The Crucial Nutrients For Eye Health Are:  

?Vitamin C 

To work properly, eyes need antioxidants, the lack of them may cause problems to the aqueous humor of the eye, they are the fluid-filled outermost part responsible for the appearance of the eye.

Vitamin C

Our body doesn’t produce any natural nutrients so we have to either take vitamin C supplements, recommend a daily allowance of 75 mg per day for adult women and 90 mg for adult men or include foods such as red pepper, papaya, strawberries, and orange, etc. in your diet. 

?Vitamin E

Another important source of antioxidants is Vitamin E, they help to protect the fat which helps in the production of cell membranes, thus helping them from any harmful oxidation.

Vitamin E

A severe vitamin E deficiency may cause blindness and retinal degeneration. So, it is important to add vitamin E to your diet regularly. Vitamin  E  contains a substance called tocopherols, an eight fat-soluble antioxidant,  these antioxidants help in the protection of the retina which is rich in fatty acids. 

The maximum intake of vitamin E per day for adult women and men is 15 milligrams and foods which are rich in vitamin E include sunflower oil seeds, flax seeds, almonds, peanut butter etc.

?Vitamin A

The biggest reason for blindness is Vitamin C deficiency. They are responsible for the maintenance of the photoreceptors in the eyes, which senses the light entering the eye. A vitamin A deficiency may also lead to night blindness, dry eyes or other major, severe conditions.

Vitamin A

 Vitamin A is a nutrient mostly derived from animal sources and they are found in foods such as milk, egg yolks and other dairy products.

Although they are mostly found in animals, some antioxidant plants such as spinach, carrots and kale contain a proVitamin A known as beta-carotene, an alternative for animal-derived vitamin A, and it is advisable for vegans or vegetarians.  

?Omega 3 Fatty Acids 

DHA and EPA are two long-chain fatty acids that are important for eye health. These substances are mainly found in the retina and they play a vital role in maintaining eye health.

Omega 3 Fatty Acids

A deficiency of omega 3 fatty acids may cause dry eyes, they are also important in the time of infancy for the development of the eye and brain. Regular consumption of omega may also help to treat diabetic retinopathy. 

Foods in which omega 3 fatty acids are rich include, oily fishes such as mackerel, sardines, tuna, salmon etc.


Zinc is another unavoidable nutrient when it comes to the eyes. Our eyes need a huge amount of zinc, which helps in the formation of visual pigments in the retina. A zinc deficiency may lead to night blindness and other severe eye diseases.


Regular consumption of zinc can improve your eyesight and can prevent you from having macular degeneration.

The rich sources of zinc include soy products, nuts, red meat, cashews, oyster, lentils etc.

?Zeaxanthin And Lutein 

Zeaxanthin and Lutein are also known as macular pigments.  These yellow carotenoid antioxidants are found in the central part of the retina called the macula.

An important function of these two antioxidants is,  they protect the eyes from any sun damage by acting as a natural sunblock. A consistent intake of these antioxidants can reduce the risk of macular degeneration.

Zeaxanthin And Lutein

Foods that are rich in zeaxanthin and Lutein include red grapes, sweet corn, spinach, pistachios, green peas, kale etc.

Eyes are really important, they help us to see this colorful world and make our life easier. To protect our eyes we have to adapt to a healthier lifestyle by reducing eye strains.

The least we can do is keep a healthy diet, reduce screen timing, and most importantly whenever you are stepping out wearing a  pair of sunglasses. These all habits can help to maintain our eye health.

Eden Martin
He loves travelling and an amazing writer at FredForum. An extrovert who is found with a group of friends any day except when he is writing.

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