Nutrition for Healthy Eyes

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Nutrition for Healthy Eyes


Research suggests that antioxidants and other important nutrients may reduce your risk of cataracts and macular degeneration. Specific antioxidants can have additional benefits as well; for example, vitamin A protects against blindness, and vitamin C may play a role in preventing or alleviating glaucoma.

Omega-3 essential fatty acids appear to help the eye in a variety of ways, from alleviating symptoms of dry eye syndrome to guarding against macular damage.

Eye Benefits of Vitamins and Micronutrients

The following vitamins, minerals and other nutrients have been shown to be essential for good vision and may protect your eyes from sight-robbing conditions and diseases. Incorporating the following foods in your diet will help you get the Recommended Dietary Allowance (RDA) of these important eye nutrients. Established by the Institute of Medicine (National Academy of Sciences), the RDA is the average daily dietary intake level of a nutrient sufficient to meet the requirements of nearly all healthy individuals in a specific life stage and gender group.۲۰۱۷-۰۵-۰۴ ۰۹_۲۶_۳۵-Your-Nutrition.jpg (JPEG Image, 1500 × ۸۰۰ pixels) - Scaled (82%)

While the RDA is a useful reference, some eye care practitioners recommend higher daily intakes of certain nutrients for people at risk for eye problems. (In the following list, mg = milligram; mcg = microgram (1/1000 of a mg) and IU = International Unit.)


  • Eye benefits of beta-carotene: When taken in combination with zinc and vitamins C and E, beta-carotene may reduce the progression of macular degeneration.
  • Food sources: Carrots, sweet potatoes, spinach, kale, butternut squash.
  • RDA: None (most supplements contain 5,000 to 25,000 IU).

Bioflavonoids (Flavonoids)

  • Eye benefits of bioflavonoids: May protect against cataracts and macular degeneration.
  • Food sources: Tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, soy products.
  • RDA: None.

Lutein and Zeaxanthin

  • Eye benefits of lutein and zeaxanthin: May prevent cataracts and macular degeneration.
  • Food sources: Spinach, kale, turnip greens, collard greens, squash.
  • RDA: None.