Why nutrition matters

​Your eyes rely on specific nutrients to see clearly and protect delicate tissues from everyday wear and tear. The good news: a colorful, balanced diet is one of the easiest ways to support lifelong vision.
Top nutrients for healthy eyes

• Vitamin A – Helps with night vision and keeps the surface of the eye healthy.
  Find it in carrots, sweet potatoes, spinach, eggs
• Vitamin C – Antioxidant that supports the cornea and lens.
  Find it in citrus, bell peppers, broccoli, strawberries
• Vitamin E – Antioxidant that protects eye cells from damage.
  Find it in: almonds, sunflower seeds, avocado
• Zinc – Helps move vitamin A from the liver to the retina.
  Find it in: lean meats, beans, pumpkin seeds
• Lutein & Zeaxanthin – Natural “blue-light filters” that support the macula (the area for sharp central vision).
  Find it in: kale, spinach, collards, eggs
• Omega-3s (DHA/EPA) – Support the retina and may help with dry eye symptoms.
  Find it in: salmon, sardines, flaxseed, walnuts

Simple daily tips

• Fill half your plate with colorful vegetables (especially dark leafy greens).
• Include healthy fats (nuts, seeds, olive oil) to help your body absorb nutrients.
• Eat fish 1–2 times per week or add plant omega-3s if you don’t eat fish.
• Stay hydrated and wear UV-blocking sunglasses outdoors.

What about supplements?Food first! Some people may benefit from supplements—especially with specific eye conditions. Don’t start a new supplement without talking to your eye doctor or primary care provider.
Good to knowLarge clinical studies (like AREDS2) show that specific antioxidant/mineral blends can help certain patients at risk for advanced macular degeneration. If this applies to you, your doctor will let you know which formula and dose are appropriate.
We’re here to helpQuestions about diet, supplements, or dry eye nutrition? Our team is happy to help. The best way to personalize your plan is with a comprehensive eye exam.