Top 6 Nutrients that Improves Eyesight

You might eat for a healthy body, but have you ever thought about your eyes’ nutritional needs? Here’s our pick of foods and supplements to keep your eyes looking good.


Vitamin-C acts as an important antioxidant, protecting the tiny cell membranes from free radical damage at the back of the eye.

Eat: Capsicum peppers, strawberries, broccoli, tomatoes and citrus fruit.


Vitamin-E is also a powerful antioxidant, reducing the damaging effects of unstable free radicals to maintain the structure of blood vessels in the eye.

Eat: Top foods containing Vitamin E are nuts, nut butters, seeds, oils, spreads, sweet potatoes and fortified cereals.

Lutein and Zeaxanthin

Important antioxidants these carotenoids have been found to prevent age-related eye diseases such as muscular degeneration and cataracts and are concentrated at the back of the eye.

Eat: Eggs and green, leafy vegetables such as spinach, kale and romaine lettuce, plus carrots, broccoli and green beans.


The European Food Standards Agency has approved zinc for the claim that it ‘contributes to the maintenance of normal vision. It is found at relatively high levels in the macula and helps absorb light.

Eat: Zinc is found in wholegrain, avocados, seeds, garlic, meat, mushrooms, dark chocolate and shellfish.

Omega 3

Eating oily fish just once a week can reduce your risk of developing macular degeneration by up to 40 percent.

Eat: Wild oily fish like salmon, tuna, and mackerel.

Limit Omega 6

Do this by using the right cooking oils like coconut which has much lower levels of omega-6. Avoid hydrogenated fats found in biscuits and margarine, fast food and frozen pies, and don’t cook while olive oil at a high heat, save it for drizzling or very gentle cooking.