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6 Essential Nutrients For Better Eye Health

By the year 2030, researchers estimate the number of Americans who suffer from poor vision and blindness will double to 6.6 six million. Although declining eye health makes day-to-day activities more difficult, few people realize their diet plays a vital role in how well they see. Eating fruits and vegetables are an important part of keeping your eyes healthy, yet only eighty-seven percent of Americans consume the recommended daily intake. Here are the nutrients you should focus on to improve eye health.

top 10 foods highest in zinc

Zinc is an essential trace mineral that plays a significant role in eye health and is often overlooked by the public. Research shows that people with macular degeneration can slow its progression by taking zinc along with beta-carotene, copper, vitamin C, and vitamin E.  Foods high in zinc include; grass-fed beef, chicken, yogurt, cashews, pumpkin seeds, cocoa, chickpeas, mushrooms, and spinach.

antioxidant foods

Anthocyanins are another type of antioxidant effective in promoting eye health. They belong to the flavonoid group. Anthocyanins protect against DNA cleavage, enzyme inhabitation, and hormone-dependent disease symptoms. They also increase membrane strength and have significant anti-inflammatory activity. They are particularly ideal for reducing retina inflammation associated with some eye diseases. Anthocyanins are naturally occurring in blueberries, black currants, purple grapes, raspberries, cherries, red cabbage eggplant skins, oranges, red and purple olives, and bilberries.

omega3 foods

Omega-3 fatty acids are needed to support the structural part of your cell membranes that protect your retina. Eating foods high in omega-3 fatty acids, such as wild caught salmon, krill, walnuts, and flaxseeds, may help prevent eye disease. Research shows that people with high levels of omega-3 fatty acids in their blood have up to a sixty percent lower risk of advanced macular degeneration. Omega-3 fatty acids were also shown to be effective in slowing down the progression of the disease over a twelve year period.

luten & Zeaxanthin

Astaxanthin is a type of carotenoid that might be the single most important nutrient in the prevention of blindness. It has been shown to be useful in the prevention and treatment of cataracts, age-related macular degeneration, cystoids macular edema, diabetic retinopathy, glaucoma, 

inflammatory eye diseases, retinal arterial occlusion, and venous occlusion. Studies show that astaxanthin crosses over into eye tissue and safely exerts antioxidant power better than any other carotenoid, including lutein and zeaxanthin. Wild salmon is a good source of astaxanthin but to see clinical results, you may need to consider taking it in supplement form.

Lutein and zeaxanthin are carotenoids. They are the compounds found in plants that give them their unique colors. Lutein and zeaxanthin are powerful antioxidants that are abundant in your macula, which is the part of your retina responsible for detailed and centered vision. They make sure you can see fine detail like when you read a newspaper or a pill bottle. Both are linked to a lower risk of advanced macular degeneration and cataracts. Good sources of lutein and zeaxanthin are kale, spinach, orange pepper, and egg yolks.


10 foods rich in beta-carotene