Top Vitamins for Eye Health

1. Vitamin A

• Why it matters: Vitamin A is crucial for maintaining a clear cornea, the outer covering of the eye, and for good night vision.
• Sources: Carrots, sweet potatoes, spinach, and liver

2. Vitamin C

• Why it matters: A powerful antioxidant that helps protect the eyes from free radicals and supports healthy blood vessels in the eyes.
• Sources: Citrus fruits, strawberries, bell peppers, and broccoli

3. Vitamin E

• Why it matters: Helps protect eye cells from oxidative stress and may help slow the progression of age-related macular degeneration (AMD).
• Sources: Almonds, sunflower seeds, and vegetable oils

4. B Vitamins (especially B6, B9, and B12)

• Why they matter: These vitamins may help lower levels of homocysteine, an amino acid linked to inflammation and increased risk of AMD.
• Sources: Eggs, dairy products, legumes, and fortified cereals

5. Lutein and Zeaxanthin

• Why they matter: These carotenoids help filter harmful high-energy light waves and protect and maintain healthy cells in the eyes.
• Sources: Leafy greens like kale and spinach, corn, and eggs

6. Zinc

• Why it matters: Zinc is essential for bringing vitamin A from the liver to the retina, helping produce melanin—a protective pigment in the eyes.
• Sources: Oysters, red meat, poultry, and beans

Can Supplements Help?

In some cases—especially for those at risk of eye diseases or with dietary restrictions—supplements can be helpful. The AREDS2 (Age-Related Eye Disease Study 2) formula includes several of the above nutrients and is commonly recommended for slowing the progression of AMD.

However, it’s best to consult with a healthcare professional before starting any supplement regimen.