Top 5 Nutrients for Healthy Eyes and Where to Find Them

Your diet plays a major role in your eye health. Here are five essential nutrients that support your vision—and the foods that contain them:

1. Vitamin A – Keeps the cornea clear and supports night vision.
   Found in: Carrots, sweet potatoes, spinach.
2. Lutein & Zeaxanthin – Antioxidants that protect against light damage.
   Found in: Kale, corn, eggs, green peas.
3. Omega-3 Fatty Acids – Reduce dry eyes and support retinal health.
   Found in: Salmon, flaxseed, walnuts.
4. Vitamin C – Protects against cataracts and supports healthy blood vessels in the eye.
   Found in: Oranges, strawberries, bell peppers.
5. Zinc – Helps bring vitamin A from the liver to the retina.
   Found in: Beef, pumpkin seeds, legumes.

A balanced diet helps your whole body—and your eyes—stay sharp and strong.