How does what you eat affect the health of your eyes?

02 October 2025

Visual health does not depend solely on regular check-ups or the use of corrective lenses. Nutrition plays a fundamental role in maintaining clear vision and protecting our eyes from diseases. A balanced diet, rich in specific nutrients, can make a difference in how we see today and in preventing eye problems in the future.

Key Nutrients for Vision

1. Vitamin A

Essential for the retina and good night vision. Deficiency can cause dry eyes and even night blindness.

Sources: carrots, sweet potato, spinach, broccoli, liver.

2. Vitamin C and Vitamin E

These antioxidants protect eye cells from damage caused by free radicals, delaying ocular aging.

Vitamin C sources: citrus fruits, kiwi, peppers.

Vitamin E sources: almonds, sunflower seeds, avocado.

3. Lutein and Zeaxanthin

These carotenoids are concentrated in the macula, the central part of the retina, and help filter harmful blue light. They reduce the risk of age-related macular degeneration (AMD) and cataracts.

Sources: kale, spinach, corn, egg yolk.

4. Omega-3 (EPA and DHA)

These essential fatty acids support eye lubrication and proper retinal function. They are especially helpful for people with dry eye.

Sources: salmon, tuna, sardines, chia seeds, flaxseed.

5. Zinc

Helps transport vitamin A to the retina and contributes to healthy vision.

Sources: lean meats, shellfish (especially oysters), beans, nuts.