Eating a healthy, balanced diet, full of essential vitamins and minerals, is important for eye health. It may even reduce the risk of developing eye conditions like cataracts, glaucoma, and age-related macular degeneration (AMD).
Research has found that certain foods may be particularly beneficial for our eyes. So, we’ve pulled together 10 of the most important nutrients to support eye health.
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If you’d like to read more about various eye conditions and book an eye test, you can also do so on the Boots Opticians website.
1. Vitamin A
According to the World Health Organization, vitamin A deficiency is a significant contributor to blindness worldwide.
The light-sensing cells (also known as photoreceptors) in our eyes need vitamin A to function properly. Therefore, a lack of vitamin A can increase the risk of dry eyes, night blindness, and conditions like cataracts, age-related macular degeneration (AMD), and vision loss.
Vitamin A is found naturally in animal foods, with liver, egg yolks, and dairy products being some of the richest sources. However, you can also get vitamin A from provitamin A carotenoids found in many plant foods.
The body uses provitamin A carotenoids, such as beta-carotene, to produce vitamin A. Some of the best sources include kale, carrots, and spinach. You can find out more in our complete guide to vitamin A.
2. Lutein and zeaxanthin
Lutein and zeaxanthin are powerful antioxidants known as carotenoids. They’re found in the macula (the central part of the retina – an area of tissue that lines the back of the eyeball) and form a layer of light-sensitive cells.
Lutein and zeaxanthin act as a natural sunscreen and are thought to help protect the eyes from harmful blue light.
This review of the effect of lutein and zeaxanthin intake on AMD suggests that adults with a higher intake have a lower risk and slower progression of the condition.
However, other research suggests that lutein and zeaxanthin may only help protect against late-stage AMD, rather than during the developmental stages of the disease. For this reason, further research is needed to fully confirm the effect of lutein and zeaxanthin on eye health.
Lutein and zeaxanthin are usually found together in foods such as kale, spinach, Swiss chard, pistachios, red grapes, egg yolks, and green peas.
Egg yolks are thought to be one of the most beneficial sources because carotenoids are absorbed better by the body when eaten alongside fat. You can check out our article, 10 quick and easy egg recipes, for cooking inspiration. If you don’t eat eggs, consider adding other sources of healthy fats like avocados, olive oil, or nuts and seeds to your meals.
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3. Vitamin C
Our eyes require a high, constant supply of antioxidants to stay healthy – more so than any other organ. One of these antioxidants, vitamin C, is considered to be particularly important.
The concentration of vitamin C in the aqueous humor (the liquid that fills the outermost area of the eye) is higher than in any other body fluid. And research shows that levels of vitamin C in the aqueous humor are directly proportional to dietary intake – meaning you can increase them by consuming more vitamin C.
Various studies have shown that people with cataracts tend to have lower levels of antioxidants in their bodies. And other studies suggest that increased dietary vitamin C may reduce the risk of cataracts.
Some of the best sources of vitamin C include red peppers, oranges, kiwi, and strawberries. For more information, check out our article: Everything you need to know about vitamin C.
4. Gamma-linolenic acid
Gamma-linolenic acid (GLA) is a type of omega-6 fatty acid. Unlike other variants, research suggests that GLA may have anti-inflammatory properties, which can help improve symptoms of dry eye disease by preventing tears from evaporating too quickly.
Some of the best sources of GLA include starflower oil and evening primrose oil. There’s evidence that taking primrose oil each evening may help reduce symptoms of dry eye disease.
For example, in this study, women with dry eyes were given a daily dose of evening primrose oil containing 300mg of GLA, and their symptoms improved over six months.
Omega-6s also affect brain function, growth, and development and are essential for health. However, it’s important not to consume too much, as this can lead to chronic inflammation and increase the risk of disease.
For more information on this, have a read of our article: How to balance your omega-3 and omega-6 intake, and why it’s important.
Note: It’s important to always seek advice from your doctor before adding any supplements to your diet, as they’re not suitable for everyone.
5. Vitamin B6, B9, and B12
Research suggests that several B vitamins play a role in eye health – particularly vitamins B6, B9, and B12.
This particular combination of vitamins has been found to lead to lower levels of homocysteine – a protein linked with inflammation and an increased risk of AMD and diabetic retinopathy (eye damage caused by diabetes).
This is because elevated homocysteine levels can interfere with collagen production and structure. Collagen is an important component of many eye structures, including the lens, cornea, sclera, and vitreous body.
This study reported a 34% reduced risk of developing AMD after taking vitamin B12 alongside vitamins B6 and B9. A 2022 study also linked a diet rich in B vitamins with a reduced risk of advanced AMD.
Some of the best dietary sources of vitamins B6, B9, and B12 include meat, eggs, dairy products, legumes, citrus fruits, and dark leafy greens. You can find out more in our vitamin B6, B9, and B12 guides.
6. Omega-3 fatty acids
The long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are important for eye health.
High amounts of DHA are found in the retina, where it’s believed to help maintain eye function. DHA is also involved with infant eye and brain development. As a result, deficiency has been found to impair vision – particularly in children.
There’s evidence that taking omega-3 supplements may benefit people with dry eye disease. For example, this study of those with dry eye disease revealed that taking EPA and DHA supplements daily for three months improved dry eye symptoms by increasing tear fluid production.
Other research noted a link between omega-3s and a reduced risk of different eye diseases. This study of middle-aged and older adults with diabetes found that taking at least 500mg of long-chain omega-3s per day reduced the risk of diabetic retinopathy.
However, omega-3s have been found ineffective as a treatment for AMD.
The best dietary sources of EPA and DHA include fatty fish (like salmon, tuna, and mackerel), nuts and seeds, soya beans, and avocados. To find out more, check out our article: Omega-3 – what is it and why do we need it?
Free NHS eye tests plus 10% off glasses for over 60s
Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60**, 2nd pairs half price^ & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.
7. Vitamin E
Vitamin E is another important nutrient for eye health. This is because it helps protect essential fatty acids, including those in the retina.
Therefore, research has found that consuming more than seven mg of vitamin E per day may help reduce the risk of age-related cataracts by around 6%. For example, in this study of nearly 40,000 women, higher dietary intake of vitamin E, combined with antioxidants like lutein and zeaxanthin, significantly reduced the risk of cataracts.
Some of the best dietary sources of vitamin E include almonds, sunflower seeds, pine nuts, and vegetable oils like flaxseed oil. For more information, check out our complete guide to vitamin E.
8. Vitamin B2
Vitamin B2, also known as riboflavin, is another antioxidant that has the potential to reduce levels of oxidative stress in the body, including in the eyes.
Studies have found that many people with cataracts are deficient in vitamin B2. This study supports this, finding that when people’s diets included 1.6 to 2.2mg of vitamin B2 a day, their risk of cataracts decreased by 31-51%.
However, research in this area is currently mixed. For example, this study of over-60s in Korea linked vitamin B2 intake with cataract occurrence. So, further research is needed to confirm the link between the two.
Regardless, B2 is an essential vitamin that’s needed to give you energy, so the NHS still advises that we do what we can to get enough through our daily diet.
Oats, milk, yoghurt, beef, and fortified cereals are some of the best sources of vitamin B2. You can learn more about why vitamin B2 is important and how to get enough in our article.
9. Zinc
Our eyes contain high amounts of zinc, and it’s thought to play a role in the formation of visual pigments (the light-absorbing molecules that affect how well we see) in the retina. As a result, experts believe zinc deficiency may increase the risk of night blindness.
In this study, older adults with early-stage AMD who were given zinc supplements found that their condition’s progression slowed, and they maintained better vision than those who received a placebo. This scientific review also found that zinc intake alongside antioxidant vitamins like lutein and zeaxanthin reduced the risk of AMD by 25%. However, further research is needed to confirm these findings.
Some of the best dietary sources of zinc include oysters, eggs, milk, chickpeas, and seeds like chia, pumpkin, and sesame. You can find out more in our article: 7 health benefits of zinc and how to make sure you’re getting enough.
10. Niacin
Niacin, also known as vitamin B3, is another B vitamin that can impact eye health. The primary role of niacin is to help convert food into energy – and it also acts as an antioxidant.
Recent research has linked a reduced intake of niacin with an increased risk of glaucoma, a condition in which the optic nerve of the eye becomes damaged. Therefore, it’s thought that niacin may be effective in reducing the risk of glaucoma, though further research is needed to confirm this.
Some of the best dietary sources of niacin include tuna, salmon, lentils, and nutritional yeast. You can find out more in our essential guide to niacin.
Note: Some studies have also linked excessive niacin intake to retinal damage and increased risk of vision loss. Therefore, it’s important to always contact your doctor before adding any supplements to your diet.
Final thoughts…
While eye health goes hand-in-hand with general wellbeing, research shows that certain nutrients are particularly beneficial for our eyes.
For more information on how to take care of your eyes, you might like our article: 9 ways to keep your eyes healthy. Or head over to our general health section for articles on a range of topics, including bone health and metabolism.
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If you’d like to read more about various eye conditions and book an eye test, you can also do so on the Boots Opticians website.
What do you do to take care of your eye health? Will you be adding any of these foods to your diet? We’d be interested to hear from you in the comments below.
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Free NHS eye tests plus 10% off glasses for over 60s
Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60**, 2nd pairs half price^ & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.
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