Eating a well-balanced diet that provides us with a variety of vitamins and nutrients is essential for keeping ourselves healthy. What we eat impacts not only our bodies but also our eyes.

Just as certain vitamins help our bodies run more smoothly, certain vitamins can also improve our vision health, helping to reduce the risk of vision loss. Naturally, many of our patients want to ensure they're getting the nutrition they need to see their best in the years to come. But this begs the question: What specific nutrients are going to be the most helpful in keeping up with our vision needs? And how can you ensure you're getting enough of them?

Supplements And Your Vision - Yay Or Nay?

Perhaps, as you've evaluated your vision needs, you've considered using a multivitamin to support your healthy living needs. It's certainly not uncommon - as many as 68 percent of Americans take dietary supplements. However, using supplements to obtain your vitamins and nutrients should never be a primary strategy in healthy living.

While supplements can help in some cases, they cannot replace the health benefits that come from eating healthy foods - particularly fruits and vegetables, which contain much-needed fiber. Additionally, in the wrong circumstances, a regular high dosage of specific supplements could potentially do more harm than good. 

Doctors - including our team - recommend that you always try to eat the nutrients that will support good vision and overall health. Working with a doctor to determine if a supplement is necessary after making all possible dietary changes will ultimately ensure you make the healthiest decision for your vision and health.

Important Vitamins And Nutrients For Eye Health

While a balanced diet is crucial for overall health, here are some vitamin supplements and nutrients that are particularly important for maintaining good vision.

Vitamin A

Vitamin A is essential for protecting the surface of the eye, called the cornea. It's also useful for preventing night blindness, which can be a sign of more serious problems with the eyes.

Foods rich in vitamin A include:

  • Carrots
  • Spinach
  • Sweet potatoes
  • Butter

Vitamin C

Vitamin C is a potent antioxidant that can help protect your eyes from damage caused by free radicals. It's also essential for maintaining the health of blood vessels in your eyes and helps prevent cataracts.

Foods rich in vitamin C include:

  • Citrus fruits (oranges, grapefruits, lemons)
  • Kiwi
  • Strawberries

Vitamin E

Vitamin E is another powerful antioxidant that can help protect against age-related macular degeneration, which can lead to vision loss.

Foods rich in vitamin E include:

  • Nuts (almonds, hazelnuts)
  • Seeds (sunflower seeds, pumpkin seeds)
  • Vegetable oils (sunflower oil, corn oil)


Zinc is an essential mineral that helps your body produce melanin, a protective pigment in the eyes. It's also important for proper immune function and wound healing.

Foods rich in zinc include:

  • Beef
  • Oysters
  • Lentils

Omega-3 Fatty Acids 

Omega-3 fatty acids are essential for eye health, as they help prevent dry eyes and reduce the risk of age-related macular degeneration.

Foods rich in omega-3 fatty acids include:

  • Fatty fish (salmon, tuna, mackerel)
  • Flaxseeds
  • Chia seeds

Some other important nutrients for eye health include:

  • Vitamin D
  • Lutein and Zeaxanthin
  • Beta-carotene
  • Selenium

Eating For Your Eyes: Tips And Tricks

Now that we know which vitamins and nutrients are essential for maintaining good vision let's discuss how you can incorporate them into your diet.

  1. Eat a variety of colorful fruits and vegetables: Choose fruits and vegetables that are rich in color, such as dark leafy greens, orange sweet potatoes, and bright red bell peppers.
  2. Snack on nuts and seeds: Nuts and seeds are a great source of vitamin E, as well as other important nutrients like omega-3 fatty acids and zinc.
  3. Consider adding supplements to your diet: While it's not recommended to rely solely on supplements for your vitamins and nutrients, they can be helpful in filling in any nutritional gaps in your diet.
  4. Avoid excessive alcohol and tobacco use: Both alcohol and tobacco can negatively impact your eye health, so it's important to limit or avoid them altogether.
  5. Get regular eye exams: Even with a balanced diet, it's still important to get regular eye exams to catch any potential problems early on.

Improve Your Vision with Everett & Hurite!

While dietary supplements may seem like an easy solution for getting all the necessary vitamins and nutrients, they should not replace a healthy diet. A well-balanced diet that includes colorful fruits and vegetables, nuts and seeds, and minimal alcohol/tobacco use is key to maintaining good eye health.

Have further questions about how nutrition can support your health?Everett and Hurite’s staff can assist you with any eye concerns you may have and recommend the appropriate foods and vitamins for your needs.Contact us today to schedule an appointment!

Frequently Asked Questions

How do I know which supplements are right for me?

The best way to determine if you need a supplement is to consult with a doctor or registered dietitian. They can assess your current diet and health needs and recommend the appropriate supplements.

Can folic acid help with eye health?

Folic acid, also known as vitamin B9, is important for overall health and can contribute to good eye health. It helps in the formation of new nerve and blood cells, which are essential for maintaining healthy eyes. It can also reduce the risk of age-related macular degeneration.

How do vitamin and mineral supplements contribute to eye health?

Vitamin and mineral supplements can help maintain eye health by providing necessary nutrients that might be lacking in a person's diet. These nutrients support the eyes' health and proper function by safeguarding the eye's surface, keeping blood cells healthy, and preventing age-related macular degeneration. It is essential to consultEverett and Hurite before taking any dietary supplement to ensure it is required and safe for your specific needs.