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Eye Vitamins & Foods: Are You Getting Enough?
Diminishing eyesight might seem like an unavoidable annoyance as you get older,
but with the right diet you can hold on to accurate vision for longer than you m
ight think. For example, carrots and leafy green veggies are considered some of
the best foods for your eyes because they provide antioxidants and eye vitamins,
including vitamins C, E, A and zinc, along with carotenoids like lutein and zea
xanthin. These protect the eye s macula, lens and cornea while also lowering free
radical damage and inflammation, which destroy tissue in the eyes.
As we get older, the eyes become more susceptible to damage caused by an unhealt
hy lifestyle and overactive immune system, which results in the body becoming fl
ooded with defense cells and hormones that damage parts of the eyes. How can eye
vitamins keep your eyes young and sharp into older age? The Age-Related Eye Dis
ease Study, a clinical trial concluded in 2001 that was sponsored by the Nationa
l Eye Institute, found that a poor diet was a major risk factor for age-related
macular degeneration and cataracts. Obtaining plenty vitamin C, vitamin E, betacarotene and zinc were all found to significantly lower people s risk, making them
great natural treatments for macular degeneration and cataracts. (1)
It s been estimated that up to half of adults suffer from some sort of cataracts b
y the time they re 75 years old. (2) Anti-inflammatory foods and those high in ant
ioxidants have positive and preventative effects against eye-related disorders b
esides macular degeneration and cataracts too, including glaucoma, retinal nerve
damage, loss of eye strength and partial vision loss. Diabetic retinopathy is a
nother serious concern that can be managed with a healthy diet, and it s currently
considered the leading cause of blindness among working-age people.
Many eye vitamins effectively manage blood sugar levels and hormonal responses,
plus absorb UV light and other rays within the spectrum that damage our eyes, su
ch as blue light that s omitted from technological devices like your phone, laptop
or tablet. By lowering inflammation and the amount of blue light or UV light th
at s able to enter the eyes, antioxidants help preserve healthy cells and prevent
disorders, most of which currently there are no cures for.
So what are the best eye vitamins, and how, specifically, do they impact eye hea
lth? Let s find out.
The Top 7 Eye Vitamins
1. Lutein
An antioxidant that s been nicknamed the eye vitamin, lutein protects both the eyes
and skin. This anti-inflammatory, carotenoid phytonutrient is found in foods lik
e leafy green vegetables, egg yolks, citrus fruits and orange veggies. Once cons
umed, it s transported around the body, especially to the parts of the eyes called
the macula and the lens.
Researchers at Harvard University have found that supplementing with six milligr
ams daily of lutein can lower the risk for macular degeneration by an average of
43 percent, proving the eye vitamin lives up to its name. (3)
2. Zeaxanthin
There are more than 600 different types of carotenoids found in nature, but only
about 20 make their way into the eyes. Lutein and zeaxanthin are the most impor
tant since they re delivered in the highest quantities into the eyes delicate macul
a. Just like lutein, zeaxanthin helps protect the eye s tissue, lens and macula, w

hich clears vision and prevents glare, light sensitivity or disorders like catar
acts.
3. Vitamin C
The antioxidant vitamin C does more than just fight colds
it also helps protect
your vision by fighting free radicals and helping you absorb more trace minerals
and nutrients in general. Studies show many Americans are deficient in this cru
cial vitamin that helps repair damaged tissue, slows down inflammatory responses
, prevents cellular mutations and much more.
One long-term study also found that among 3,000 adults (ages 43 to 86), cataract
s was 60 percent less common among people who reported using multivitamins with
both vitamin E or vitamin C. (4)
4. Vitamin E
Vitamin E, vitamin A and vitamin C work together to keep cells and tissue strong
and protected from the effects of inflammation. These fat-soluble antioxidants
decrease the risk of age-related macular degeneration, plus consuming plenty vit
amin E and vitamin A together has been shown to improve healing and vision in pe
ople undergoing laser eye surgery.
Certain studies have found people have about a 25 percent lower risk of developi
ng advanced stages of macular degeneration when consuming at least 400 internati
onal units of vitamin E daily, especially when taken with vitamin A (as beta-car
otene), vitamin C and zinc. One 2008 study involving 35,000 adults found those w
ith the highest levels of lutein and vitamin E had a significantly lower relativ
e risk of cataracts than those with lower intakes. (5)
5. Zinc
Studies have found that zinc in combination with other vitamins helps protect th
e retina and lower risk for macular degeneration. Zinc is one of the most import
ant nutrients for helping with nutrient absorption (it s involved in over 100 meta
bolic processes) and allowing for proper waste elimination, which fights inflamm
ation and cellular damage. (6)
Zinc benefits tissues within the eyes because it plays a crucial role in proper
cell division and cell growth, maintaining healthy circulation, balancing hormon
es that prevent autoimmune reactions, and controlling inflammatory cytokines tha
t attack tissue. The human body does not synthesize the zinc it needs, so we nee
d to obtain enough from sources like fish, grass-fed meat, organ meats and nuts.
6. Vitamin A (Beta Carotene)
According to a report by the Journal of the American Medical Association of Opth
amaology, we need to obtain adequate vitamin A to prevent xerophthalmia and nigh
t blindness, particularly if we re low in other key nutrients. (7) Vitamin A is an
antioxidant and has been shown to prevent loss of vision caused by degenerative
conditions, such as cataract and macular degeneration. Studies also show that v
itamin A with other antioxidants helps slow the progression of neuropathy (nerve
damage) including diabetic neuropathy
in the eyes caused by diabetes.
7. Omega-3 Fatty Acids
Omega-3 fatty acids have immense benefits for dozens of different health conditi
ons, all because they re anti-inflammatory and able to slow down the effects of ag
ing. The people most likely to be omega-3-deficient include those who consume a
large amount of processed foods, hydrogenated vegetable oils, and those on a veg

an or vegetarian diet that doesn t include fish.

They re powerful at protecting tissue
so much so that they re commonly given to peop
le with chronic tissue damage like those with arthritis and heart disease. (8) O
mega-3s stabilize blood sugar levels, which lowers inflammatory responses, helps
fight eye damage caused by diabetes, improves circulation and helps stop cells
from mutating.
The Best Foods to Eat for Eye Health
Wondering what the key is to getting the eye vitamins you need to protect your v
ision into older age? Eat real foods first and foremost, plus aim to have some r
aw foods like veggies that are uncooked. Preserve antioxidants in your food by c
utting and cooking them as close to the time you ll be eating them as possible, an
d cook your foods at low temperatures as much as possible to avoid destroying de
licate phytonutrients.
Consume plenty of the foods listed below by steaming, sauting or eating them raw
in the case of veggies and fruit. Try to also buy organic, fresh, wild-caught fo
ods as much as possible to get the highest nutrient concentrations of eye vitami
ns and lowest amount of pesticides or other toxic chemicals.
The following are some of the best foods to eat in order to get the best eye vit
amins:
Carrots and carrot juice
Leafy green veggies (turnip greens, kale, mustard greens, collard greens, spinach
)
Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)
Citrus fruits (oranges, grapefruit, lemon and limes)
Sweet potatoes
Green beans
Eggs (including the yolk)
Berries
Papaya, mango, kiwi, melon and guava
Corn
Red bell peppers
Peas
Nuts and seeds (sunflower, sesame, hazelnut, almond, brazil nuts, etc.)
Wild-caught seafood, omega-3 foods and high-zinc foods (salmon, mackerel, sardine
s, herring, halibut, tuna, etc.) plus grass-fed meat, cage-free eggs and pasture
-raised poultry
How Eye Vitamins Impact Eye Health
1. They Stop Free Radical Damage (Oxidative Stress)
Certain vitamins and antioxidant, such as lutein and vitamin C, help fight free
radical damage in the eyes caused over time by things like a poor diet, blue lig
ht emissions from computer screens and sun/UV light exposure. We need these vita
mins to fight the effects of aging and slow down oxidative damage in general, wh
ich we all experience as we age from a combination of factors (the ones listed a
bove, in addition to alcohol or smoking and being exposed to various environment
al pollutants).
Vision loss and disorders like macular degeneration and cataracts are all ultima
tely caused by the process of oxidative damage, which is why the elderly and peo
ple with unhealthy lifestyles are most susceptible to vision loss and eye proble
ms, especially when they re low in certain vitamins. Oxidative damage can cause pr
oblems with blood reaching the eyes, damage the blood vessels, complicate eye su
rgeries, and lead to diseases that hinder normal vision like diabetes and heart

disease. (9)
2. Help Prevent Macular Degeneration
Antioxidants like lutein and zeathanin protect healthy cells in the eyes while h
alting the growth of malignant cells that cause damage to vision. Certain vitami
ns help beat back age-related macular degeneration, which is considered the most
common cause of blindness among older adults. (10)
Estimates show that more than 25 million people worldwide are affected by age-re
lated macular degeneration or cataracts, especially people aged 55 and older liv
ing in industrialized Western nations
most likely because their diets are low in
key nutrients but high in things that cause inflammation.
Eye vitamins help filter out a percentage of damaging short-wavelength UV light
that negatively affects delicate parts of the eyes, such as the retina. The AgeRelated Eye Disease Study showed that a 40 80 milligrams a day intake of zinc, tak
en with antioxidants beta-carotene, vitamin E and vitamin C, slows the progressi
on of advanced macular degeneration by about 25 percent and visual acuity loss b
y 19 percent in individuals with a high risk for these diseases.
3. Lower the Risk for Cataracts
Within the eyes, one of the most important functions of the lens is to collect a
nd focus light on the retina, which allows us to see clearly without cloudiness.
t s important to consume antioxidants that help keep the lens clear and protected
from damage, otherwise cataracts can form and blur vision, often permanently.
Studies have found that higher dietary intakes of lutein and zeaxanthin along wi
th beneficial vitamin E is associated with a significantly decreased risk of cat
aract formation, plus improved vision in people who already have cataracts. Acco
rding to the American Optometric Association, zinc deficiency has also been tied
to cloudy vision and poor night vision since it helps bring vitamin A from the
liver into the retina. (11)
4. Reduce Galucoma, Eye Fatigue, Glare and Light Sensitivity
The more damaged the tissues in the eye become, the more inaccurate and sensitiv
e vision becomes. Eye vitamins help keep your vision accurate by strengthening t
he lens, cornea, retina and macula. They re especially important for precise visio
n since they prevent cataracts, which cloud the lens and makes it hard for light
to be focused.
According to the Glaucoma Research Foundation, a healthy diet high in vitamins A
, E, C and zinc can also fight glaucoma, described as tunnel vision or vision lo
ss, that s caused by damage to the optic nerves in the eyes. (12)
5. Strengthen Tissues in the Eyes and Elsewhere
As mentioned earlier, tissues in the eyes become damaged from oxidative stress a
nd inflammation that s built up over time due to age and an unhealthy lifestyle. S
tudies show that omega-3 fatty acids and antioxidants like vitamin E and vitamin
C are beneficial for individuals whose immune systems have been weakened due to
poor diets, chronic stress and illnesses.
They re also important for development of the eyes in infants and children. Accord
ing to an analysis of several studies conducted by researchers at the Harvard Sc
hool of Public Health, infants who were fed omega-3 (DHA) supplemented formulas
showed significantly better visual acuity at 2 and 4 months of age compared to t
hose not receiving omega-3s. (13)

Not only do these eye vitamins help protect vision, but they also have other far
-reaching benefits for tissues throughout the body (joints, cartilage, ligaments
, etc.) since they lower inflammation that s the root of most diseases. What good
is it to have accurate vision if you have trouble moving around, balancing and f
unctioning normally anyway?
How Much of These Eye Vitamins Do You Need?
Wondering how many fruits and veggies you need to get plenty of these beneficial
eye vitamins?
At this time, there isn t a general recommendation for daily intake of antioxidant
s like lutein or zeaxanthin. Generally speaking, the more high-antioxidant foods
you consume, and the more varied your diet is in terms of eating a rainbow worth
of colors, the better. Here are a few guidelines, however:
Most studies show that eye health benefits are greatest when someone consumes 10 30
milligrams of lutein per day or more.
Aim for about two milligrams of zeaxanthin per day or more.
Adult men and women should get at least 75 90 milligrams daily of vitamin C, 1,000
milligrams a day of vitamin E (or 1,500 IU) and 700 800 IU daily of vitamin A.
The recommended amount of zinc for adult women and men is eight to nine milligram
s daily.
The adequate intake of omega-3 is 1.6 grams a day for men and 1.1 grams a day for
women, which can obtained through a combination of supplements and foods.
What does this translate to in terms of your diet? These amounts can be obtained
pretty easily by eating a varied, colorful, healthy and healing diet full of ve
ggies and fruits. For example, just one cup of kale has more than 22 milligrams
of lutein plus considerable vitamin C.
While you can get enough eye vitamins from a well-rounded diet, supplements are
also recommended for people who are highly susceptible to eye damage or who have
trouble with normal nutrient absorption, such as the elderly who often have wea
kened digestive systems. One Age-Related Eye Disease Study formed a supplement f
ormula that combines high doses of most of the nutrients in the foods mentioned
for eye health. (14)
It s also recommended that you consume foods high in eye vitamins and antioxidants
along with healthy fats, since many of these vitamins are fat-soluble nutrients t
hat are absorbed best when eaten with a source of lipids (fats). Pair these vita
mins with something like omega-3 foods (like salmon), coconut oil, olive oil, av
ocado, nuts and seeds for proper absorption.
Final Thoughts on Eye Vitamins
As we get older, the eyes become more susceptible to damage caused by an unhealth
y lifestyle and overactive immune system, which results in the body becoming flo
oded with defense cells and hormones that damage parts of the eyes. In fact, up
to half of adults suffer from some sort of cataracts by the time they re 75 years
old.
The top eye vitamins are lutein, zeaxanthin, vitamin C, vitamin E, zinc, vitamin
A and omega-3. They help stop free radical damage; prevent macular degeneration;
lower the risk for cataracts; reduce glaucoma, eye fatigue, flare and light sen
sitivity; and strengthen tissues in the eyes and elsewhere.
Some of the best foods that provide eye vitamins include carrots, leafy greens, c
ruciferous vegetables, citrus fruits, sweet potatoes, green beans, eggs, berries
, papaya, mango, kiwi, melon, guava, corn, red bell peppers, peas, nuts, seeds,
wild-caught seafood, grass-fed meat and pasture-raised poultry.

Read Next: 6 Natural Treatments for Macular Degeneration