The Most Important Vitamins for Eye Health

Don’t let someone dim your light, simply because it’s shining in their eyes!

The eyes are probably the most beautiful gift of the almighty creator- it’s the window to another world and the reflection of one’s soul.

In the words of Marcus Tullius Cicero- Roman statesman and philosopher- The face is the picture of the mind with the eye as its interpreter.

Let the world be smitten by your incredibly lustrous eyes. But don’t forget they do need utmost care for a long-lasting shine. In this tech-savvy world, from kids to adults, everyone is engrossed staring at the 5-inches, whether it’s work or just a few moments of leisure. Amidst all this, don’t you think you are risking your eye health too much?

If you are wondering, besides consuming nutritious food, drinking a lot of water, maintaining hygiene, and wearing sunglasses, what else can be done? Maybe this is what you’re missing out on- add VITAMINS to your diet!

Did you know that, even in the 20th century, the lack of certain vitamins or minerals was endemic to North America and Europe?

Eye health goes hand-in-hand with general health. And if you think ‘a carrot a day keeps an optometrist away’, then you are partially right. Carrots are rich in Vitamins and these have myriads of ocular benefits.

But if you don’t wanna be a pill popper, then better keep the below list handy. Stock up some of the vitamin-rich fresh veggies, fruits, and other stuff next time you hit the market.

Type of Vitamins

Consuming enough vitamins is significant for both eye and overall body health at every age. Let’s discuss the primary types of Vitamins that are especially needed for the eyes and their benefits!

Vitamin A:

This is a fat-soluble vitamin also known as Retinol. This is one of the must-haves for eye health as it helps in maintaining your photoreceptors. Apart from eye health, Vitamin A is rewarding for rebuilding good metabolism, skeleton and skin health as well.

Vitamin C:

Water-soluble Ascorbic acid or Vitamin C is a powerful antioxidant that preserves the connective tissue and the collagen found in the cornea of our eyes. Studies even uphold that consumption of vitamin C is beneficial in promoting healthy blood vessels including delicate capillaries in the retina.

Vitamin E:

This is a group of fat-soluble antioxidants that protects fatty acids from harmful oxidation. Fatty acids are present in high concentrations in our retina and hence, vitamin E is necessary for optimal eye health.

Do you know? As per analysis, consuming more than 7 mg of vitamin E daily reduces the risk of age-related cataracts by 6%.

Research depicts that dietary supplements are not enough for replenishing the vitamin needs of your body. Then where do you get them? Take a look!

Sources of these vitamins

  • Animal-derived food like liver, egg yolks, and dairy products are rich sources of Vitamin A. Provitamin A carotenoids also fulfill around 30% of the vitamin A requirement of the body. This can be found in huge amounts in carrots, kale, and spinach.
  • Antioxidant-rich Vitamin C is found in the aqueous humor of the eyes that fills the outermost part of your eye. Adding bell pepper, citrus fruits, guava, broccoli, and kale into the diet helps replenish Vitamin C content in our body that plays a protective role for our eyes.
  • Almonds, sunflower seeds, dried apricots, pine nuts, and vegetable oils like flaxseed oil, fortified cereals, and greens are the best source of Vitamin E. It helps in protecting the eyes from free radicals.

Vision Problems Due to Vitamin Deficiency

Inadequacy of vitamins may have a serious toll on your eye health. Here is the possible complication that you might face due to a lack of a vitamin-rich diet:

  • You can experience severe dry eye or vision problems at night due to a lack of Vitamin A.
  • Risk of cataract or Macular Degeneration and eventually vision loss are quite common among those individuals who lack Vitamin C. As per the study, consuming Vitamin C reduces 33% of the risk of cataract progression.
  • The development of cloudy areas also known as cataracts on the lens of the eyes is a common Vitamin E deficiency eye issue.

Did you know that long and slow cooking depletes the vitamin content of the food?

Besides vitamin supplements and a proper diet, some more health tips can help you maintain the overall well-being of your eyes.

Few More Tips For Eye Health

  • Depending upon the climate you live in, use a humidifier seasonally or year-round.
  • Drink plenty of water to keep your eyes most from within.
  • Avoid being in a dusty or dirty environment and keep your air conditioner or furnace filters clean.
  • Apply a cold compress, cucumber dampened and cooled green tea, black tea, or calendula tea bags to your eyes.
  • Avoid smoking as it damages blood vessels and leads to cataracts and other vision problems.
  • Do not stare directly into bright light and use sunglasses to avoid UV radiation.
  • Maintain a healthy weight, active lifestyle, and include a lot of green leafy vegetables, carrots, corn, oranges, and other vitamin-rich food items in your diet.
  • Dilated eye exam every year is a must for 60 years and above.


Vitamins have multitudes of skin, ocular and overall health benefits. Replenishing the vitamin demand of your body does not mean making a beeline in front of a drug store. Instead of opting for personalized factory-made vitamin pills, add a lot of green veggies and fruits to your regimen to keep eye issues at bay.

Eat nutritious food for a healthy, bright, and sharp vision!

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