Some Most-Important Nutrients for Eye & Where to Find them

The eyes, similar to other organs of the body, require nutrients, vitamins and minerals in order to be healthy and function properly. In a nutshell, the quality of food an individual consumes affects the health of their eyes.


Several eye diseases and disorders cannot be cured once they begin to develop. These menaces may impact significantly on an individual’s quality of life, so preventing these conditions is imperative to lead a healthy life.


So, for your convenience, we have compiled a list of eight essential nutrients that will Optimize your eye health.


Vitamin A


The deficiency of Vitamin A causes blindness. It is essential for the eyes’ light-sensing cells also known as photoreceptors.

If a person does not consume Vitamin A, he/she may experience night blindness, dry eyes or even more serious conditions depending on the severity of the deficiency.

However, a person can get Vitamin A from an antioxidant plant compound called provitamin A carotenoids which is generally found in vegetables and fruits.


Lutein and Zeaxanthin


Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments. These nutrients act as a natural sunblock and thus play a central role in protecting the eyes against harmful blue light.

The studies have also shown that those with the highest intake of these two macular pigments had a 43% lower risk of macular degeneration, compared to those with the lowest intake.


Vitamin E


Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation. Since the retina has a high concentration of fatty acids, adequate Vitamin E intake is imperative for optimal eye health. A study also suggests that consuming more than 7 mg of vitamin E on a daily basis reduces the risk of age-related cataracts by 6 per cent. 


The food that contains dietary sources of Vitamin E include sunflower, seeds, vegetable oils and flaxseed oil.




Zinc which includes superoxide dismutase functions as an antioxidant. It also appears to be involved in the formation of the visual pigments in the retina.

The deficiency of this nutrient may lead to night blindness. In one of the studies, aged people with early macular degeneration were given zinc supplements. Their macular deterioration slowed and they maintained their visual sharpness better than those who received a placebo.


The best eye doctor in Gurgaon suggests that foods such as pumpkin seeds, peanuts, meat and oysters are rich dietary sources of zinc, and must be included in your diet for healthy eyes.


Omega-3 Fatty Acids


The long chain of Omega-3 fatty acids EPA and DHA are vital for eye health. DHA is important for eye and brain development during infancy. The lack of this particular nutrient may impair vision, especially in children.


Research has also shown that people having an issue of dry eyes consuming the EPA and DHA supplements on a regular basis for a period of 3 months significantly reported reduction in the dry-eye symptoms by increasing the formation of tear fluid.

The best dietary source of EPA and DHA is oily fish. Notably, Omega-3 supplements derived from fish or microalgae are widely available.


Gamma-Linolenic Acid


Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in a very small quantity in the modern diet. Unlike other fatty acids, GLA has anti-inflammatory properties. The richest sources of GLA are starflower oil and primrose oil.


The Bottom Line


Including wholesome diet and regular workout in your day to day regime may help prevent scores of chronic diseases- including eye conditions.


Getting enough of the nutrients listed may help reduce the risk. Consumption of the right amount of Vitamins play a key role in eye health. However, a person should not neglect the rest. In a nutshell, Dr Neeraj Sanduja, top retina specialist in the area, recommends that you consume a diet that keeps your eyes healthy as well as your body.


Also, to ensure that you are not developing any eye sight problem, visit the best eye specialist in gurgaon to diagnose and treat any problem in advance.


Who we are?


Viaan Eye & Retina Centre aims at providing  state-of-the-art diagnostic and therapeutic services in all subspecialties of ophthalmology using the best in technology and skills. 


We are committed to deliver best quality and comprehensive eye care with cutting edge technology and personalized care. Our guiding philosophy is to provide ethical eye care with the latest technology and human intelligence.

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