Eating a healthy, balanced diet full of essential vitamins and minerals is important for eye health – and may even reduce your risk of developing eye conditions such as cataracts, glaucoma, and age-related macular degeneration (AMD).
But, research has also found that a number of foods may be particularly beneficial for our eyes.
With that said, here are 10 of the most important nutrients for eye health.
1. Vitamin A
According to the World Health Organization (WHO), vitamin A deficiency is one of the most common causes of blindness in the world.
The light-sensing cells (also known as photoreceptors) in our eyes need vitamin A to function properly. And, as a result – depending on the severity of deficiency – a lack of vitamin A can increase the risk of dry eyes, night blindness, and other conditions like cataracts, AMD, and vision loss.
Vitamin A is found naturally in animal foods – with liver, egg yolks, and dairy products being some of the richest sources. However, you can also get vitamin A from provitamin A carotenoids, which are found in plants and a variety of fruit and vegetables.
The body uses provitamin A carotenoids, such as beta-carotene, to produce vitamin A and some of the richest sources include kale, carrots, and spinach. You can find out more in our complete guide to vitamin A.
2. Lutein and zeaxanthin
Lutein and zeaxanthin are powerful antioxidants known as carotenoids. They’re found in the macula (the central area of the retina), and form a layer of light-sensitive cells at the back of the eyeball.
Lutein and zeaxanthin act as a natural sunscreen and are thought to play a role in protecting the eyes from harmful blue light.
This study of middle-aged and older adults found that, overall, consuming 6mg of lutein and/or zeaxanthin each day reduced the risk of AMD significantly.
In the same study, researchers also found that participants with the highest intake of lutein and zezanxthin had a 43% lower risk of AMD compared to those with the lowest intake.
However, other research suggests that lutein and zeaxanthin may only help to protect against late-stage AMD, and not during the development stages of the disease. For this reason, further research is needed to fully confirm the effect of lutein and zeaxanthin on eye health.
Lutein and zeaxanthin usually occur together in foods, and kale, spinach, swiss chard, pistachios, red grapes, egg yolks, and green peas are some of the best sources.
Egg yolks are thought to be one of the most beneficial sources because carotenoids (like lutein and zeaxanthin) are absorbed better by the body when eaten alongside fat. If you don’t eat eggs, consider adding healthy fats like avocado, olive oil, or nuts and seeds to your meals.
3. Vitamin C
Our eyes require a high, consistent supply of antioxidants to stay healthy – more so than any other organ in the body. One of these antioxidants, vitamin C, is thought to be particularly important.
The concentration of vitamin C in the aqueous humor (the liquid that fills the outermost area of the eye) is higher than in any other body fluid. And research shows that levels of vitamin C in the aqueous humor are directly proportional to your dietary intake – meaning you can increase it by consuming more vitamin C.
Various studies have found that people with cataracts tend to have lower levels of antioxidants in their body. And other studies suggest that taking vitamin C supplements reduces the risk of cataracts.
Some of the best sources of vitamin C include red peppers, oranges, kiwi, and strawberries. For more information, check out our article; Everything you need to know about vitamin C.
4. Gamma-linolenic acid
Gamma-linolenic acid (GLA) is a type of omega-6 fatty acid.
Unlike many other omega-6 fatty acids, research suggests that GLA may have anti-inflammatory properties. Anti-inflammatories can help improve symptoms of dry eye disease by preventing tears from evaporating too quickly.
Some of the best sources of GLA include starflower oil and evening primrose oil. There’s evidence that taking primrose oil each evening may help to reduce symptoms of dry eye disease.
For example, in this study, when women with dry eyes were given a daily dose of evening primrose oil containing 300mg of GLA, their symptoms improved over a six month period.
Omega-6s also play a role in brain function, growth, and development, and are essential for health. However, it’s important not to consume too much, as this can lead to chronic inflammation and increase the risk of disease.
For more information on this, have a read of our article; How to balance your omega-3 and omega-6 intake, and why it’s important.
Note: It’s important to always seek the advice of your doctor before adding any supplements – such as primrose oil – to your diet, as they’re not suitable for everyone.
5. Vitamin B6, B9, and B12
Research suggests that several B vitamins play a role in eye health – particularly vitamins B6, B9, and B12.
This particular combination of vitamins has been found to lead to lower levels of homocysteine – a protein linked with inflammation in the body and an increased risk of AMD and diabetic retinopathy (eye damage caused by diabetes).
The reason for this is because elevated levels of homocysteine can interfere with collagen production and structure. Collagen is an important component of many of the eye structures, including the lens, cornea, sclera, and vitreous body.
This study reported a 34% reduced risk of developing AMD after taking vitamin B12 alongside vitamins B6 and B9.
Some of the best dietary sources of vitamins B6, B9, and B12 include meat, eggs, dairy products, legumes, citrus fruits, and dark leafy greens. You can find out more in our many essential vitamin and mineral guides, including vitamin B6 and B12, in the diet and nutrition section of our website.
6. Omega-3 fatty acids
The long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are important for eye health.
High amounts of DHA are found in the retina, where it’s believed to help maintain eye function. DHA is also involved in eye and brain development in infants. As a result, deficiency has been found to impair vision – particularly in children.
There’s also evidence that taking omega-3 supplements may benefit people with dry eye disease. For example, this study of people with dry eye disease revealed that taking EPA and DHA supplements every day for three months significantly improved dry eye symptoms by increasing the production of tear fluid.
Other research noted a link between omega-3s and a reduced risk of other eye diseases. For example, this study of middle-aged and other adults with diabetes found that taking a minimum of 500mg long-chain omega-3s each day reduced the risk of diabetic retinopathy.
However, omega-3s have been found ineffective as a treatment for AMD.
The best dietary sources of EPA and DHA include fatty fish like salmon, tuna, and mackerel; nuts and seeds, soya beans, and avocado. To find out more, head over to our article; Omega-3 – what is it and why do we need it?
7. Vitamin E
Another nutrient that’s important for eye health is vitamin E.
Vitamin E helps to protect fatty acids – including the high concentration of fatty acids found in the retina – from oxidative damage.
Research has found that consuming more than 7mg of vitamin E each day may help to reduce the risk of age-related cataracts by around 6%.
For example, in this study of nearly 40,000 women, higher dietary intakes of vitamin E, in combination with antioxidants like lutein and zeaxanthin, significantly reduced the risk of cataracts.
Some of the best dietary sources of vitamin E include almonds, sunflower seeds, pine nuts, and vegetable oils like flaxseed oil. For more information, have a read of our complete guide to vitamin E.
8. Vitamin B2
Vitamin B2, also known as riboflavin, is another vitamin that’s been studied in relation to eye health.
As an antioxidant, vitamin B2 has the potential to reduce levels of oxidative stress in the body – including in the eyes.
Experts have specifically looked into vitamin B2’s potential to prevent cataracts because various studies have found that many people with cataracts are deficient in vitamin B2.
This study found that when participants’ diets included 1.6-2.2mg of vitamin B2 a day their risk of cataracts decreased by 31-51%, compared to 0.08mg per day.
Oats, milk, yoghurt, beef, and fortified cereals are some of the best sources of vitamin B2. You can find out more about the benefits and sources of vitamin B2 on the Medical News Today website.
9. Zinc
Zinc is part of many essential enzymes, many of which function as antioxidants.
Our eyes contain high amounts of zinc, and it’s thought to play a role in the formation of visual pigments (the light absorbing molecules that affect how well we see) in the retina. As a result, experts believe zinc deficiency may increase the risk of night blindness.
In this study, older adults with early stage AMD who were given zinc supplements found that progress of their condition slowed, and they maintained better vision than those who received a placebo.
This scientific review also found that intake of zinc alongside antioxidant vitamins like lutein and zeaxanthin reduced the risk of AMD by 25%.
However, further research is needed to fully confirm these findings.
Some of the best dietary sources of zinc include oysters, eggs, milk, chickpeas, and seeds like chia, pumpkin, and sesame. You can find out more in our article; 7 health benefits of zinc and how to make sure you’re getting enough.
10. Niacin
Niacin, also known as vitamin B3, is another B vitamin that can impact eye health. The main role of niacin in the body is to help convert food into energy – and it also works as an antioxidant.
Recent research has connected a reduced intake of niacin with an increased risk of glaucoma – a condition where the optic nerve of the eye becomes damaged.
Therefore, it’s thought that getting enough niacin may be effective in reducing the risk of glaucoma. However, further research is needed to confirm these findings.
Some of the best dietary sources of niacin include tuna, salmon, lentils, and nutritional yeast. You can find out more in our essential guide to niacin (vitamin B3).
Note: Some studies have also shown an association between too much niacin, damage to the retina, and an increased risk of vision loss. For this reason, it’s important to always speak to your doctor before adding any supplements to your diet.
Final thoughts…
Many people would argue that eyesight is one of – if not the most – important of the five senses. While eye health goes hand-in-hand with general health, research shows that a few nutrients are especially important for our eyes.
For more information on how to take care of your eyes, you might like to have a read of our article; 12 ways to keep your eyes healthy. Or head over to the general health section of our website for articles on a range of topics including bone health, metabolism, and important health checks.
If you’re worried about your eye health, it’s always worth booking an eye test with a reputable opticians. You can do so via the Boots Opticians website.