Eye Spy | Vision Starts on Your Plate

Your eyes work tirelessly every single day—screen time, pollution, stress, and ageing all add to the load. While most of us focus on glasses or eye drops, true eye health begins on your plate. Specific vitamins, minerals, and fats play a powerful role in protecting vision, preventing degeneration, and keeping your eyes hydrated, sharp, and resilient. Here’s a science-backed breakdown of the key nutrients your eyes need—and where to find them naturally.

Vitamin A

• Role: Essential for maintaining a clear cornea, which is the outer covering of the eye. It's also a key component of rhodopsin, a protein in the eye that allows you to see in low light.

• Sources: Carrots, sweet potatoes, beef liver, spinach, kale, eggs, and fortified dairy products.

• Deficiency: Can lead to night blindness and dry eyes.

Vitamin C

• Role: A powerful antioxidant that protects the eyes from oxidative damage caused by free radicals. Vitamin C is essential for the health of blood vessels in the eyes and may help reduce the risk of cataracts.

• Sources: Oranges, bell peppers, strawberries, broccoli, and kale.

• Deficiency: Increases the risk of cataracts and macular degeneration.

Vitamin E

• Role: Another potent antioxidant that helps protect the cells in the eyes from oxidative stress. It may reduce the risk of age-related macular degeneration (AMD) and cataracts.

• Sources: Almonds, sunflower seeds, hazelnuts, spinach, salmon and mackerel.

• Deficiency: Linked to oxidative damage in the eye, contributing to cataracts and AMD.

Lutein And Zeaxanthin

• Role: These are carotenoids found in high concentrations in the macula of the eye. They act as a natural sunblock by absorbing excess light energy and protecting the eye from blue light and oxidative damage.

• Sources: Leafy greens (like spinach and kale), corn, peas, zucchini, pumpkin and egg yolks.

• Deficiency: May increase the risk of AMD and cataracts.

Tip: Since lutein and zeaxanthin are fat-soluble, consuming these foods with a small amount of healthy fat (like ghee, olive oil or avocado) will enhance absorption and maximize their benefits for eye health.

Zinc

• Role: Aids in the transportation of vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Zinc is also found in high concentrations in the retina and helps with night vision.

• Sources: Oysters, beef, pork, shrimp, hemp hearts, and pumpkin seeds.

• Deficiency: May lead to poor night vision and contribute to AMD.

Omega-3 Fatty Acids (DHA And EPA)

• Role: Essential for the structure and function of retinal cells. Omega-3s also help maintain tear production, which prevents dry eyes and supports overall eye health.

• Sources: Fatty fish (like salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.

• Deficiency: Linked to dry eye syndrome and an increased risk of AMD.

Copper

• Role: Works alongside zinc to support retinal health and reduce oxidative stress.

• Sources: Shellfish (crab, lobster), Nuts (almonds, cashews), Seeds (sunflower, sesame), Dark leafy greens (spinach, kale), Mushrooms, Whole grains (quinoa, brown rice)

• Deficiency: Can contribute to retinal degeneration and loss of peripheral vision.

Magnesium

• Role: Regulates blood flow to the eyes and lowers intraocular pressure, which helps in managing glaucoma.

• Sources: Spinach, Almonds, Cashews, Avocados, Dark chocolate, Legumes (black beans, chickpeas)

• Deficiency: Linked to increased eye pressure and may elevate the risk of glaucoma.

Selenium

• Role: Acts as an antioxidant, reducing oxidative stress in the eyes and possibly lowering cataract risk.

• Sources: Brazil nuts, Seafood (tuna, sardines), Eggs, Sunflower seeds, Brown rice, Whole wheat bread

• Deficiency: May increase risk of cataracts and other age-related eye issues.

Strong vision isn’t just about genetics or age—it’s deeply influenced by daily nutrition choices. Nourish your eyes consistently with these essential nutrients, and you’re investing in clear, comfortable vision for the long run.