7 nutrients that improve your eye health

eye health

Eye health goes hand in hand with general health, but few nutrients are important for your eyes. These nutrients help maintain eye function and protect your eyes from harmful light and reduce age-related degenerative diseases. Here are 7 nutrients that are good for your eyes.

What eye diseases are very common?

The risk of eye disease increases with age. The most common eye diseases are:


A state in which your eyes become cloudy. Age-related cataracts are one of the leading causes of visual impairment and blindness worldwide.

Diabetic retinopathy:

Retinopathy, which is associated with diabetes and one of the leading causes of vision impairment and blindness, occurs when high blood sugar levels damage the blood vessels in the retina.


A group of diseases characterized by the progressive destruction of the optic nerve, which transmits visual information from the eye to the brain. Glaucoma may cause poor vision or blindness.

What substances are useful for eye health?

Vitamin A:

Vitamin A deficiency is one of the most common causes of blindness in the world. This vitamin is essential for maintaining the light-sensitive cells in your eyes, also known as photoreceptors. If you do not consume enough vitamin A, depending on the severity of your deficiency, you may experience night blindness, dry eyes or even more serious conditions. Vitamin A is found only in animal foods.

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The richest food sources include liver, egg yolk and dairy products. You can also get vitamin A from antioxidant plant compounds called provitamin A carotenoids, which are found in large amounts in some fruits and vegetables.

Omega 3 fatty acids:

Long-chain omega-3 fatty acids EPA and DHA are important for eye health. DHA is found in abundance in the retina of your eye. Where it may help preserve eye function. It is also important for brain and eye development during infancy. Therefore, DHA deficiency can impair vision, especially in children.

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Evidence also suggests that taking omega-3 supplements may be beneficial for people with dry eye disease. Omega-3 fatty acids may also help prevent other eye diseases.
A study of middle-aged and older adults with diabetes found that consuming at least 500 mg of long-chain omega-3s per day may reduce the risk of developing diabetic retinopathy.

Gamma linolenic acid:

Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in small amounts in the modern diet. Some evidence suggests that evening primrose oil may reduce symptoms of dry eye disease.

Vitamin C:

Vitamin C appears to be an important antioxidant, although controlled studies of its role in eye health are lacking. The concentration of vitamin C in the aqueous humor of the eye is higher than in other body fluids. Aqueous is the liquid that fills the outermost part of your eye.

The level of vitamin C in the aqueous humor of the eye is directly proportional to its dietary intake. In other words, you can increase its concentration by taking supplements or eating foods rich in vitamin

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Observational studies show that people with cataracts tend to have low antioxidant status. They also show that people who take vitamin C supplements are less likely to develop cataracts.

Vitamin E:

Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation. Because your retina has a high concentration of fatty acids, getting enough vitamin E is important for optimal eye health.

Daily intake of more than 7 mg of vitamin E may reduce the risk of age-related cataracts by 6%. The best food sources of vitamin E include almonds, sunflower seeds, and vegetable oils such as flaxseed oil.



Zinc is part of many essential enzymes, including superoxide dismutase, which acts as an antioxidant. It also seems to play a role in the formation of visual pigments in your retina. For this reason, zinc deficiency may lead to night blindness.



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