Discover 9 Vitamins and Nutrients That Will Improve the Health of Your Eyes

Good nutrition could slow down age-related macular degeneration (AMD). Vitamins and nutrients that are good for eye health include lutein, zeaxanthin, vitamin E, and other nutrients.

For years, most eye doctors didn't think too much about how nutrition affects eye health. Then, a landmark study showed that good nutrition could slow down age-related macular degeneration (AMD), a serious threat to vision. Today, researchers are exploring this and other ways that vitamins and nutrients can improve eye health.   

The measures that benefit your overall health usually benefit your eye health as well. Just as your cardiovascular system relies on healthy arteries, your eyes rely on a network of tiny blood vessels. Healthy nerves and muscles are necessary for good vision. 

Two studies showed a connection between nutrition and AMD. In the case of other conditions, the correlation has not been as clear. Still, there is evidence that certain vitamins and nutrients could: 

• Improve dry eyes
• Prevent some cases of night blindness
• Improve the health of the retina
• Slow the development of cataracts (clouding of the ocular lenses)
• Reduce your risk of glaucoma, a common cause of vision loss

If you avoid excessive meat consumption, eat lots of fruits and vegetables, and watch your intake of salt and sugar, you may never need nutritional supplements. There are so many beneficial compounds in plants that some likely haven't even been identified yet. They work alongside one another to improve your health, including the health of your eyes. These naturally occurring nutrients provide benefits that most supplements can't match. 

That being said, people with AMD may benefit from taking a supplement blend called AREDS or AREDS2. AREDS stands for Age-Related Eye Disease Studies. The latest combination, AREDS2, contains vitamin C, vitamin E, zinc, copper, lutein, and zeaxanthin. The copper is there not for eye health but to prevent a type of anemia that can accompany zinc supplementation.

Multivitamins do not typically contain the necessary dosages of all these ingredients, and you are unlikely to get the correct amounts through your diet. Your eye doctor can give you more information about AMD and potential medication, though.

Evidence supports the impact these 9 nutrients can have on your eyes. As a bonus, they are likely to improve your overall health as well.  

1. Lutein

Lutein is a carotenoid, a plant compound responsible for the red and orange colors of some fruits and vegetables. Lutein absorbs blue light, which can damage the eyes. Many digital devices emit blue light, so consuming lutein is even more important in the modern age. 

Although lutein can't get rid of existing cataracts, it may lower your risk of forming new ones. Research also shows those who eat foods with high levels of carotenoids are less likely to develop glaucoma. 

Get lutein from leafy green vegetables, especially kale and spinach. Broccoli, peas, corn, and tangerines can also be good sources.

2. Zeaxanthin

Zeaxanthin is a compound so similar to lutein that researchers often refer to the two together as L/Z. Zeaxanthin acts much like lutein in the body, but you need less zeaxanthin than lutein. Conveniently, almost all the foods that contain lutein also contain zeaxanthin. 

3. Vitamin E

Vitamin E helps to prevent eye damage caused by free radicals: unstable compounds that harm healthy tissues. Good sources of vitamin E include:

• Nuts
• Wheat germ
• Sweet potatoes
• Legumes 
• Vegetable oil

4. Vitamin C

Your eyes contain vitamin C in the aqueous humor, a bit of watery fluid within the eye. Vitamin C is an antioxidant that protects your cells from free radicals. It may reduce the risk of AMD, cataracts, and general vision loss. 

Many foods contain vitamin C. Some of the best sources are: 

• Citrus fruits
• Bell peppers
• Kale 
• Broccoli

5. Beta-carotene

Beta-carotene is a carotenoid like lutein and zeaxanthin and has similar benefits. Within the body, beta-carotene helps to create vitamin A, which is necessary for good vision. Beta-carotene was included in the first AREDS formula. In the case of AREDS2, though, it was replaced with lutein and zeaxanthin. The reason for the change was that beta-carotene supplements can increase the risk of cancer for people who smoke or used to smoke.

Although smokers and former smokers should avoid beta-carotene supplements, research shows that beta-carotene in the diet may lower the risk of cancer and heart disease in other cases. Good sources of dietary beta-carotene include intensely colored vegetables such as:

• Carrots
• Winter squash
• Sweet potatoes
• Spinach
• Broccoli

6. Vitamin A

The cells in your eyes that receive light, called photoreceptors, need vitamin A to function. A deficiency of this vitamin can cause night blindness and other loss of vision. It can also cause dry eyes. 

To get vitamin A, look for orange vegetables and fruits like these:

• Carrots
• Sweet potatoes
• Cantaloupe
• Apricots

7. Zinc

The UV rays in sunlight can damage your eyes, but your eyes contain melanin that can protect them. Still, you need vitamin A to produce melanin, and you need zinc to carry vitamin A from the liver where it is stored. Without enough zinc, you could develop night blindness.  

Fortunately, you can get zinc from:

• Meat
• Dairy
• Eggs
• Legumes
• Seeds

8. Omega-3 fatty acids

Omega-3s help infants develop good vision, and they are important for general eye health. They also help to prevent dry eye. 

Good sources of omega-3s include:

• Salmon
• Sardines
• Walnuts
• Flax seeds
• Soybeans

9. Omega-6 fatty acids

Omega-6s are another type of fatty acid that could combat dry eye, though some food experts have suggested that people today get too many omega-6s and not enough omega-3s. The best way to remedy this imbalance is to get more omega-3s rather than cutting back on omega-6s. 

Continue to get your omega-6s from healthy sources such as:

• Walnuts
• Pumpkin seeds
• Sunflower seeds
• Healthy vegetable oils (sunflower, safflower, corn, and soybean) 

Experts now recognize that nutrition is very important for healthy eyes, and a varied diet with lots of fruits and vegetables is the best way to get the vitamins and nutrients you need. 

However, if you are unwilling or unable to eat a varied diet, or if you have AMD, you may need supplements. Ask your eye doctor for advice.