6 Nutrients That Protect Your Eyes

eye healthWhen it comes to protecting your eyes, carrots alone won’t do the trick. Here are 6 nutrients that protect your eyes:

1. Vitamin C

Vitamin C helps boost your immune system, but it can also minimize the risk of cataracts as well as macular degeneration.


Where to get it: Vitamin C can be found in oranges, grapefruits, and strawberries, as well as in many vegetables.

2 & 3. Lutein and Zeaxanthin

Lutein and zeaxanthin are antioxidants that protect your eyes from air pollution and other toxins. These nutrients from sunlight and help your eyes detect contrast. This power duo has also been shown to help prevent macular degeneration


Where to get them: These antioxidants can be found in spinach, kale, and other leafy greens. They’re also found in eggs and oranges.

4. Vitamin E

Vitamin E protects your eyes from free radicals and pollution. It also works with Vitamin C to protect your eyes.


Where to get it: Vitamin E can be found in peanuts, hazelnuts, pistachios, almonds, and other nuts.

5. Omega-3 Fatty Acids

Omega-3 fatty acids may protect your eyes from drying out, and it could also help prevent age-related degeneration.


Where to get it: Omega-3 fatty acids can be found in salmon, tuna, and other seafood. You can also get it from supplements if these foods aren’t a part of your diet.

6. Beta-Carotene

This nutrient helps strengthen night vision. You won’t be able to see as well as your cat, but it can help prevent night blindness, which is important especially when you’re driving in the dark.


Where to get it: Beta-carotene is found in carrots, but it can also be found in other brightly colored fruits and vegetables. Get it from peppers, tomatoes, or pumpkins.


Protecting your eyesight takes much more than just eating the right nutrients. It is also essential to schedule regular appointments with an opthamologist. Ask your opthamologist for further advice about taking care of your eyesight and if you have any concerns talk to them about screening for specific conditions.

To learn more about preserving your sight and protecting your eyes, call Retina Consultants of Hawaii.