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The Role of Nutrition in Maintaining Healthy Eyes

The World Health Organization encourages every home to maintain good nutrition for eye health. Your eye doctor can let you know what nutrients play a role in maintaining excellent eye health. Here are the details you should consider to understand nutrition’s role in keeping your eyes in tip-top shape.


Vitamin E


Eye nutrition involves taking in the right nutrients. Vitamin E is one of the valuable nutrients you should take for your eye health. Your retina holds high levels of fatty acids. Taking vitamin E can help prevent blindness and retinal deterioration. Studies show that an intake of 7 milligrams of vitamin E every day can lower your risk of developing cataracts by about six percent. You can get vitamin E from foods like sunflower seeds, flaxseed oil, and almonds.


Vitamin A

Research reveals that one of the most common causes of blindness is vitamin A deficiency. This vitamin is important for keeping your photoreceptors functioning. A deficiency in this vitamin may lead to night blindness and dry eyes. Vitamin A is an antioxidant that also helps fight off free radicals. You can get this vitamin from egg yolks, dairy products, and the liver.


Omega-3 Fatty Acids

Maintaining eye health needs long-chain omega-3 fatty acids DHA and EPA. DHA sustains your retina. It is also important for eye and brain development during the infant years. A deficiency in DHA can distort vision. You can get both DHA and EPA from oily fish or seaweed.


Vitamin C

Studies show that people who take vitamin C supplements every day are less likely to develop cataracts. This vitamin can protect your eyes. You can get this nutrient from natural sources like bell peppers, broccoli, and kale.


Zeaxanthin and Lutein

These are yellow carotenoids or macular pigments present in your macula. These pigments act as a natural form of sunblock that protects your eyes from blue light. Research proves that taking in about six milligrams of zeaxanthin or lutein each day can lower your risk of developing macular degeneration. You can get these carotenoids from parsley, green peas, and even pistachios. Red grapes and egg yolks are also rich in these pigments.


Gamma-linolenic Acid

This is a type of omega-6 fatty acid. It has anti-inflammatory properties. You can get it from starflower and primrose oils. Research reveals that women with dry eyes who received 300 milligrams of gamma-linolenic acid improved their symptoms in just six months.



This nutrient is an important part of many important enzymes in your body. It also helps form the retina’s visual pigments. That is why a deficiency in zinc can cause night blindness. You can get zinc from peanuts, oysters, and pumpkin seeds.

Eating nutritious foods can maintain or enhance your vision. At Special Eye Care, we encourage our patients to lead a healthy lifestyle to achieve good vision. Please visit our clinic in Camp Springs, Maryland, for an in-person consultation. Call us at 301-298-3241 to schedule an appointment or ask about our eye health nutrition plans.

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