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How is Nutrition Important for the Eyes?

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Your diet contains different types of nutrients that are helpful for your eye health. Still, a few nutrients play a more vital role in maintaining eye health and preventing any infections and eye impairment. They may also prevent your eyes from harmful light and minimize the risk of developing age-related eye diseases. 

Benefits of Nutrients for Eyes

Nutrients benefit your eyes in different ways.

Read on to know about the minerals and other essential nutrients that are good for vision and protect your eyes against sight infections and certain eye diseases. 

1. Bioflavonoids (Flavonoids)

It can protect your eyes against cataracts and macular denervation. 

You can find it in food sources, including tea, citrus fruit, bilberries, cherries, red wine, blueberries, soy products, legumes, and more.

2. Lutein and Zeaxanthin

These are the carotenoid antioxidants known as macular pigments. Plus, they play the role of natural sunblock and protect your eyes from harmful rays of sunlight. 

It is highly significant for middle-aged and older adults. Daily consumption of Lutein and zeaxanthin can reduce the risk for several eye diseases. 

You can find Lutein and zeaxanthin in foods like Swiss chard, kale, parsley, green peas, spinach, and pistachios. Moreover, you can get them in the form of egg yolks, red grapes, and sweet corn. 

3. Vitamin A

Vitamin A plays a vital role in protecting your eyes against night blindness and dry eyes. You can find them in foods, including eggs, butter, beef or chicken liver, milk, etc. 

4. Omega-3 Fatty Acids

Omega-3 fatty acids can assist in preventing dry eyes and age-related macular degeneration (AMD). 

You can find them in food sources like cold-water fish, including mackerel and herring, salmon, fish oil supplements, flaxseeds, walnuts. 

5. Vitamin C

Vitamin C is beneficial for the eyes because it minimizes the risk of cataracts and macular degeneration. You can get vitamin C from food sources like kale, broccoli, sweet peppers (red or green), strawberries, cantaloupe, oranges, and so on. 

6. Zinc

Zinc protects your eyes from night blindness and reduces the risks of getting advanced AMD. You can find food sources like beef, turkey, Dungeness crab, and oysters. 

7. Vitamin E

Vitamin E keeps your eye healthy and makes the tissue strong. You can get vitamin E from sunflower seeds, wheat germ oil, different vegetables, almonds, and other sources. 


If you suffer from any specific eye disease or want to get prolonged protection against developing any eye disease and infection, add the above nutrients to your diet.

Written by Marley Jaxx

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