5 Nutrients for Eye Health from Natural and Organic Foods

1. Vitamin C

This nutrient is most known for boosting the immune system, however, it is a powerful antioxidant with a wide variety of benefits. Vitamin C assists in the formation and maintenance of connective tissues such as the cornea. Some studies suggest vitamin C may reduce the risk of macular degeneration (vision loss) and cataracts.

Sources of Vitamin C:

  • Orange Juice
  • Citrus Fruits*
  • Kiwi
  • Broccoli*

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are essential fatty acids that assist in maintaining eye cell membranes and help to maintain the health structure of ocular tissue. They also act as anti-inflammatory agents.

Sources of DHA/EPA:

  • Various fish such as tuna, salmon
  • Fish oils
3. Vitamin E

Similar to Vitamin C, Vitamin E assists in preventing cataracts and macular degeneration.

Sources of Vitamin E:

  • Nuts (Peanuts, Hazelnuts, Almonds)
  • Salad and Vegetable Oils
  • Fortified cereals
  • Sweet potatoes
4. Lutein

This nutrient is a xanthophyll that is a naturally yellow pigment in various plants and vegetables. It is found in high concentrations in the macula (yellow spot near the center of eye) in the eye. Lutein is believed to aids in preventing or slowing macular degeneration and prevents blue light from penetrating deep layers of the retina.

Sources of Lutein:

  • Egg Yolks
  • Dark Leafy Greens (Spinach*, Swiss Chard, Collard Greens*, Kale)
  • Corn*
5. Zinc

This mineral assists the body in absorbing antioxidants.

Sources of Zinc:

  • Oysters
  • Red meat
  • Baked beans
  • Nuts
  • Fortified cereals

* Indicates in season fruit/vegetable

Please consult with a medical professional before incorporating these nutrients into your diet.


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