Good vision starts with smart nutrition, and most people are unaware that their diet can affect their eyesight.
Maybe you’ve noticed more eye strain after long hours at the computer. Or your night vision isn’t what it used to be. Perhaps you have a family history of macular degeneration and wonder how to protect your vision long-term.
What if part of the answer isn’t just in your next eye exam, but also in what’s on your dinner plate?
The right vitamins for eye health do more than just support your vision. They nourish your eyes from within, help combat oxidative stress, and play a key role in preventing age-related conditions like macular degeneration and cataracts. At Wellish Abrams Vision Institute, we believe in a holistic approach, where expert clinical care meets proactive nutritional guidance. Seeing clearly isn’t just about what happens in the exam room. It’s also about what you do daily to support your eyes for the future.
Let’s take a moment to understand how targeted nutrients work together to nourish the retina, support clear vision at any age, and actively combat the factors that can lead to vision loss.
Vitamin A (Beta-Carotene)
Vitamin A is fundamental for low-light vision and maintaining a healthy cornea.
- How It Helps: Supports photoreceptor function in the retina and prevents dryness (xerophthalmia).
- Top Food Sources: Carrots, sweet potatoes, spinach, kale.
- Daily Goal: 900 µg RAE (men); 700 µg RAE (women).
Vitamin C (Ascorbic Acid)
A potent antioxidant, vitamin C protects delicate eye tissues from damaging free radicals.
- How It Helps: Slows cataract formation and helps maintain healthy blood vessels in the retina.
- Top Food Sources: Oranges, strawberries, bell peppers, broccoli.
- Daily Goal: 90 mg (men); 75 mg (women).
Learn about our Dry Eye Treatment Options to complement your nutritional plan.
Vitamin E (Tocopherol)
Vitamin E works in harmony with other antioxidants to defend against cellular damage.
- How It Helps: May help slow age-related macular degeneration when combined with other nutrients in vitamins for eye health supplements.
- Top Food Sources: Almonds, sunflower seeds, hazelnuts, wheat germ.
- Daily Goal: 15 mg (22.4 IU) for adults.
Zinc
Zinc is a vital mineral that transports vitamin A to the retina and supports cellular repair.
- How It Helps: Zinc is integral to the structure of eye enzymes; studies show that it, along with vitamins C and E, can slow macular degeneration.
- Top Food Sources: Oysters, beef, poultry, legumes.
- Daily Goal: 11 mg (men); 8 mg (women).
Lutein & Zeaxanthin
While not technically vitamins, these carotenoids function like super-nutrients for your eyes.
- How They Help: Accumulate in the macula to filter harmful blue light and neutralize free radicals.
- Top Food Sources: Kale, spinach, corn, egg yolks.
- Daily Goal: 10 mg lutein + 2 mg zeaxanthin.
For more on macular support, visit the National Eye Institute.
Risk Factors & Prevention
- Poor Diet: A lack of nutrient-rich foods can accelerate vision decline—prioritize a colorful, whole-food plate.
- Smoking: Increases oxidative stress in the eye—quitting reduces your risk of macular degeneration by up to 50%.
- UV Exposure: UV rays deplete antioxidants—always wear 100% UV-blocking sunglasses outdoors.
When to Act
Don’t wait for vision problems to worsen. During your comprehensive eye exam at Wellish Abrams Vision Institute, we’ll pair expert clinical testing with a personalized nutrition consultation, so you can build a tailored plan of vitamins for eye health that keeps your vision sharp for years to come.
Ready to nourish your eyes from within? Book your comprehensive eye exam and nutrition consultation now to start protecting your sight—one meal, one supplement, one clear moment at a time