Foods and Vitamins That Are Good for Your Eye Health

March 2nd, 2023

There is plenty of research showing the connection between food and vitamins and how they affect your eye health. Support is growing for the idea that vitamins and minerals can protect your vision and a balanced diet can help prevent macular degeneration and reduce the risk of eye disease.

For instance, two of the leading causes of acquired blindness and visual impairment in the U.S. are cataracts and age-related macular degeneration.

Many of us frequently take our vision and our eye health for granted. Just like our bodies, our eyes require different nutrients and vitamins to be able to properly function. This is especially true as our eyes age. A vital balance of vitamins has been shown to keep your vision and eye health at its best.  This is especially vital as we age.

Studies have shown that without enough vitamins, it is possible to increase the likelihood of vision loss and developing eye diseases. Choosing the best vitamins is critical to help ensure your ongoing eye health and vision.

Nutrition is one way to prevent the progression of these diseases.[1] A balanced diet with vitamins A, C, and E can help give your eyes just what they need to stay healthy.[2] By getting the most vitamins and omega-3 fats from your diet, you’re giving your vision the best chance at remaining strong.  

What are Vitamins?

Vitamins are organic compounds found in natural food sources such as fruits, vegetables, whole grains and meats. They are essential for the normal functioning of our body and help us to stay healthy and strong [3] Vitamins can be divided into two categories: fat-soluble vitamins (A, D, E and K) and water-soluble vitamins (C and B-complex vitamins).

Each vitamin plays a distinct role in the body, such as helping to make energy, producing red blood cells or aiding immune system function. Not getting enough of certain vitamins can lead to health problems such as headaches, anemia, weak bones and other ailments. It is important to eat a balanced diet of nutritious foods to ensure proper vitamin intake.

Vitamin supplements may also be recommended for people who don’t get enough vitamins from their diet, such as pregnant women or those with a medical condition. By paying attention to your daily vitamin intake, you can help keep yourself healthy and strong!

What Causes a Vitamin Deficiency?

There may be many different causes of vitamin deficiency. The most common cause of a vitamin deficiency is when there is a decreased intake of a vitamin through diet. WHen this happens, the vitamins are then not processed naturally and must be gotten through consuming the foods that have the necessary and much needed vitamins.

A well varied diet that is lacking in a major food group can cause increased risk of not getting enough vitamins and may put the individual at risk for a vitamin deficiency.

Other reasons why vitamin deficiencies may occur include gastrointestinal disorders or conditions that impair the way the body absorbs the vitamins from the stomach and the intestines.

Vitamins play a crucial role in protecting our cells and body against damage caused by oxidative stress. Oxidative stress is the result of an imbalance between free radicals, which are molecules created naturally in the body, and antioxidants. Free radicals can cause cell damage that can lead to disease.

Antioxidants help to neutralize these free radicals and protect cells from damage. Vitamins act as powerful antioxidants that can help to reduce the risk of disease and keep our bodies healthy. By incorporating vitamins into our diet through foods or supplements, we can help to increase our immunity, fight off disease and maintain optimal eye health.

What are the Best Vitamins for Your Eyes?

As you get older, you can start to experience unwanted changes in eyesight, such as blurry vision or cataracts. Unfortunately, eye health can decline when you have a deficiency of important vitamins for eyesight that benefit eye health. In this article, we’ll look at the various eye health vitamins, nutrients, and supplements to keep your vision strong and prominent. 

Keeping your eyes healthy is just as important as managing your well-being through regular exercise and a balanced diet [3]. Like other parts of the body, our eyes are susceptible to unwanted issues when neglected. Whether your vision is impaired due to genetics or improper care, there are many eye vitamins that you can take to alleviate or help prevent these problems.

Taking vitamins for eyesight is just as important as eating certain foods that are good for eyes, which contain a plethora of essential vitamins for good vision and eye health. Most eye vitamins can’t cure pre-existing conditions or problems once they’re fully developed, but when you start to take eye health vitamins or increase your intake of foods rich in these beneficial vitamins, you’ll give your vision the protection it needs for optimal health. See below or jump to section to find a list of foods that are rich in vitamins for eyes.

Many vitamins that provide extraordinary benefits for healthy eyes. These are all naturally found in common food sources but can also be purchased as separate vitamin supplements to aid in keeping your vision healthy.

Vitamins A, C and E Are Essential Eye Health Vitamins

Vitamins A, C, and E found in foods such as eggs, potatoes, and nuts, are important for your overall health and wellness. They can also affect how well your eyes function.

Vitamin A is one of the best eye supplements for macular degeneration. It also offers benefits that support a clear cornea, aids vision in low-light environments and lowers the risk of developing cataracts or macular degeneration. Vitamin A also helps prevent xerophthalmia, which can cause blindness [2].

Vitamin C is important for minimizing the risk of cataracts or macular degeneration caused by aging, and it helps produce essential collagen which provides the sclera and cornea with structural support [2]. Vitamin E is an antioxidant best suited for fighting free radicals that can damage the protein of our eyes and cause cataracts [4].

Vitamin B6, B9 and B12 Combinations

Taking vitamins for eye health, including B6, B9 and B12 can greatly reduce homocysteine levels in the body. This can lower the risk of eye problems and age-related macular degeneration (AMD) [2].   

Vitamin B1

Vitamin B1, commonly known as thiamine, is unique because it can help treat stage diabetic retinopathy (DR) [2]. According to a study in Australia that tested nearly 3,000 people, it can also reduce the risk of developing cataracts by as much as 40% [2]. Based on this information, B1 is considered one of the most effective vitamins for eye health.

Vitamin B2

Vitamin B2, which is also known as riboflavin, B2 has been found to be able to reduce oxidative stress on your eyes and can potentially decrease the chances of developing cataracts.  Riboflavin is an antioxidant, and it has the potential to help reduce oxidative stress in the body, including eyes [2].Riboflavin has been found to have the potential to help prevent cataracts. Many individuals who have this condition are also deficient in riboflavin. It’s highly recommended to consume at least 1.1. Mg of riboflavin in order to try to prevent cataracts and other eye ailments.  

Vitamin B3

Vitamin B3 is an excellent vitamin to improve eyesight. These are great for eye sight as they can help aid in inhibiting eye diseases such as glaucoma [2].

Omega-3 Fatty Acids  

Omega 3 fatty acids are beneficial for eyes because they can reduce the risk of age-related vision decline. Omega 3s have been shown to help protect against AMD (Age-related Macular Degeneration) and dry eye syndrome, two leading causes of vision loss in older adults.

Studies have found that omega 3s help promote healthy eye tissue growth and guard against free radical damage. Free radicals are molecules that can damage DNA in the eyes, leading to cell death and vision decline. Omega 3s help reduce these issues in the eyes, which can lead to blurry vision and long-term damage.

Omega 3 fatty acids are also beneficial for other eye health issues such as cataracts, glaucoma, and diabetic retinopathy. They can help reduce pressure in the eyes which helps protect against further vision damage.

Eating fatty fish such as salmon, tuna, herring, and mackerel are excellent sources of omega 3s. Plant-based sources include walnuts, chia seeds, and flaxseed.

Taking omega 3 supplements is also beneficial for the eyes. Most supplements contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are two of the most important types of omega 3 fatty acids. Be sure to speak with your doctor before starting any supplement regimen.

Eating a diet rich in omega 3s and taking supplements can help protect against vision decline and other age-related eye diseases. Maintaining good overall health is also important for eye health, so make sure to get plenty of exercise, eat a balanced diet, manage stress levels, and avoid smoking.


Taurine is an essential amino acid that plays a key role in many bodily functions. It helps regulate water and mineral balance, aids digestion, and supports healthy vision, as well as aiding in the production of bile acids which can reduce cholesterol levels [5] Taurine has also been found to have antioxidant properties, helping to protect cells from damage caused by free radicals. Studies have even shown taurine to have a positive effect on the cardiovascular system, helping to reduce inflammation and improve circulation. In addition, it may help in the prevention of certain types of cancer. Taken together, taurine helps support overall health and well-being.

Lutein and Zeaxanthin

Lutein and zeaxanthin are antioxidants found not only in your vegetables- but in the retina that can help protect the eyes from damage that is caused by ultraviolet light and blue light. These are natural compounds that basically serve as internal sunglasses!

The AREDS 2 study determined that including 2 milligrams of zeaxanthin and 10 milligrams of lutein, along with other nutrients, was an effective and safe alternative for reducing AMD progression, according to a study in JAMA Ophthalmology [6]

There are many foods that are rich in both zeaxanthin and lutein. These include leafy, green vegetables such as kale, spinach, and broccoli, as well as bright colorful foods such as tangerines and corn.

Adding powerful minerals, vitamins, and antioxidants to your diet, through either food or supplements, can potentially improve your vision as well as your eye health as a whole! Researchers have even linked eye friendly nutrients [6] to reducing certain eye diseases including cataracts and macular degeneration, making it more important than ever to make sure you are getting eye-friendly vitamins!


Zinc plays a critical role in helping to bring vitamin A from the liter to the retina. It helps produce melanin, which is a very important and protective pigment in the eyes. According to the American Optometric Association, cloudy cataracts, poor night vision, and impaired vision have all been linked to having a deficiency in zinc. [6] Zinc can be found in oysters, shellfish, seeds, nuts, and red meat. Additionally, it can be found in supplements.

Diet is an Important Part of Eye Health

Diet is a critical component of your overall health, as well as your eye health. Diet is the one of the single most helpful things you can do to improve your health and well being. Your diet can also have a major impact on our eyes. Eating the right foods can help keep your vision sharp and reduce the risk of developing certain eye diseases.

Poor diet can also lead to problems. Eating too many of the wrong foods can also have a negative effect on your health. While it’s okay to enjoy a piece of cake or french fries once in a while, eating too many sugars, fats, and processed foods can wreak havoc on your entire body- including your eyes.

12 Foods That are Good for Your Eye Health:

  1. Bell Peppers
    Bell peppers can help reduce age-related macular degeneration and prostate cancer.[2] Eat one Eggscup each day to get your daily recommended intake of vitamins A and C.    
  2. Carrots
    Carrots are high in vitamin A, which can reduce the impact of cataracts and age-related macular degeneration [2].
  3. Blueberries
    A study by Tufts University found that blueberries can reduce your risk for cataracts, glaucoma, heart disease, cancer, and other conditions. They’re also good for the brain!
  4. Sweet Potatoes
    Sweet potatoes are great for eye health. They contain  two carotenoids called lutein (pronounced loo-teen) and zeaxanthin (pronounced zee-uh-zan-thin), which are antioxidants you can find in the eye. Green and leafy vegetables and eggs also contain these nutrients [3]. These carotenoids can also be taken as macular degeneration supplements to reduce the risk of chronic eye diseases.
  5. Spinach
    Spinach is full of vitamins and minerals like lutein and zeaxanthin that can help protect your eyes from damage caused by bright lights or sunlight [3].
  6. Eggs
    Eggs contain vitamin A and the antioxidant zinc, which helps to keep the cells in your eyes healthy.
  7. Citrus fruits
    Citrus fruits such as oranges, lemons, and grapefruits are full of Vitamin C which helps to reduce inflammation in the eye and protect against cataracts and other age-related eye diseases.
  8. Nuts
    Nuts are a great source of omega-3 fatty acids, which help to keep your eyes healthy [3] and reduce the risk of developing macular degeneration.
  9. Fish
    Fish such as salmon, tuna, and halibut are full of omega-3 fatty acids that can help protect your eyes from age-related diseases like macular degeneration [3]
  10. Green Tea
    Green tea is rich in catechins, an antioxidant that helps to protect your eyes from damage caused by UV rays and bright lights. Just be careful not to add too much sugar. Honey is a great way to sweeten it and get additional health benefits.
  11. Dark Chocolate
    Good news! You can eat chocolate as part of a healthy lifestyle! Dark chocolate is full of antioxidants like flavonoids that can help to reduce the risk of age-related eye diseases like cataracts.[3]
  12. Legumes
    Legumes such as beans, peas, and lentils are rich in zinc which helps to keep your eyes healthy and reduce the risk of developing macular degeneration. These foods are also excellent protein sources.
    Eating a healthy diet rich in these foods can help keep your eyes and body healthy, and reduce the risk of developing age-related eye diseases [3]. With a little bit of effort, you can ensure that your eyes stay healthy for years to come!

How Lutein and Zeaxanthin Make a Healthy Macular Degeneration Diet

Lutein and zeaxanthin help to filter blue wavelengths of light to protect the healthy cells in the eyes. There are over 600 carotenoids found in nature, and these two are deposited in high quantities in your retinas.

Your body doesn’t naturally get the right amounts of lutein and zeaxanthin, which is why you need to eat green leafy vegetables and take macular degeneration supplements to maintain your eye health. Here are some foods that provide your body with lutein and zeaxanthin:

  • Kale
  • Spinach
  • Collards
  • Turnip greens
  • Corn
  • Green peas
  • Broccoli
  • Romaine lettuce
  • Green beans
  • Eggs
  • Orange

Learn About Foods to Eat on a Macular Degeneration Diet

Foods to Avoid

Foods high in sugar and refined starches like pasta, rice, and white bread can cause trouble for your eyes. Low-quality carbs can increase your chances of cataracts and cause macular degeneration.[3] The dramatic rise in blood sugar can increase the concentration of sugar in the eye. Long-term exposure to this type of sugar load can damage the retina and cause excessive inflammation. Swap these sugary foods out for fresh fruits and vegetables to prevent macular degeneration.

Regular consumption of processed and fast foods can be detrimental to eye health and significantly increase the risk of macular degeneration. Such unhealthy foods may contain harmful ingredients such as trans fats, sugar, refined carbohydrates, preservatives, and artificial flavors and colors which can damage the eyes over time.

Foods to avoid or limit include:

  • Processed Meats: Bacon, hot dogs, sausages and other processed meats are high in saturated fats, cholesterol and sodium which can contribute to increased risk of macular degeneration.
  • Sugary Foods: Eating too much sugar has been linked to a number of health problems including diabetes and obesity, both of which can contribute to the development of macular degeneration. You don’t necessarily have to avoid these foods, but reduce your intake of them. Moderation is key to an eye-healthy (and whole body healthy!) diet. 
  • Fried Foods: Fried foods are often high in trans fats which can be harmful to the body if consumed regularly. It is best to avoid deep fried dishes such as French fries, chicken nuggets and mozzarella sticks.
  • Processed Grains: Eating too many processed grains like white bread and pasta can increase the risk of macular degeneration as these foods are often high in sugar and low in fiber.
  • Alcohol: Excessive consumption of alcohol has been linked to an increased risk of developing macular degeneration as it can damage the cells in the eyes and weaken vision. It is best to avoid consuming more than two drinks a day.

Eating a balanced, healthy diet full of fruits, vegetables, lean proteins and whole grains can help reduce the risk of macular degeneration and other eye diseases. If you are concerned about your eye health it is always best to consult with your doctor or a nutritionist for the best advice on foods to eat and avoid.

How to Protect Your Eyes

Taking care of your eyes is important, especially as you get older. Here are some tips for protecting your eyes:

  1. Wear sunglasses with UV protection whenever you go outside. The sun can cause damage to your eyes over time, so it’s best to shield them from the sun’s rays by wearing sunglasses with UV protection when you’re outdoors.
  2. Get your eyes checked regularly by an eyecare physician  It’s important to see an eye doctor at least once a year to make sure your vision is still healthy and that no problems have developed. That way, any issues can be caught early before they get worse.
  3. Eat healthy foods that are good for your eyes. Foods rich in vitamins and antioxidants can help protect your vision, such as leafy greens, eggs, nuts, fish and citrus fruits.
  4. Give your eyes a break from screens often. Spending too much time looking at screens can cause eye strain and fatigue which can lead to long-term vision problems. Aim for a balance of screen time and rest for your eyes, so take regular breaks from looking at devices.
  5. Take steps to reduce digital eye strain. If you spend a lot of time in front of screens, make sure they’re set up ergonomically – the top of the screen should be at or slightly below eye level – and that you’re using the right prescription glasses.

Tips for Reducing Digital Eye Strain:

Staring at a screen for too long can lead to digital eye strain, which can cause a number of uncomfortable symptoms.

  • Take regular breaks from screens. It’s best to look away from the screen and focus on something else in the room that is farther away for a few minutes every 30 minutes.
  • Consider adjusting the lighting in the room to reduce glare on your screen and make sure the text is large enough for you to read without straining your eyes. Additionally, if possible, increase the font size or adjust the contrast on your screen to make it easier for you to read.                    
  • It’s also important to keep your eyes hydrated, especially when using screens. It’s best to regularly blink and look away from the screen every 10 minutes. You should also use lubricating eye drops or artificial tears if necessary.
  • Finally, invest in a good pair of computer glasses that are designed to help reduce blue light and glare from screens. Blue light is the type of light emitted by most digital devices and can cause eye strain if you’re exposed to it for too long.  By investing in a pair of special computer glasses, you can help protect your eyes from screen issues. 

Consider taking a supplement for eye health. Supplements may aid in reducing problems related to aging, macular degeneration, dry eyes, and more.

Vitamins and Common Eye Health Ailments

Certain eye health ailments may improve with the use of vitamins or supplements to aid in overall eye health. A few conditions include dry eyes, night blindness, macular degeneration, and cataracts.

Dry Eyes

Dry eyes can be an uncomfortable, itchy and sometimes painful condition. Common symptoms include burning, stinging, redness, blurred vision and a feeling of grittiness or sand in the eyes. Other signs are teary eyes and sensitivity to light.

For some people, dry eye is caused by an underlying medical condition such as Sjogren’s Syndrome or autoimmune disease. However, for most people, it is due to aging, certain medications, long-term contact lens wear and environmental factors such as living in a dry climate or working in an air-conditioned office. Vitamin deficiency can also lead to dry eyes, and evidence suggests that making sure you get enough vitamin A and lutein can help reduce discomfort associated with dry eyes.

Treatment for dry eyes depends on the cause and severity of symptoms, but lifestyle changes such as using a humidifier at home and avoiding smokey rooms or places with strong air conditioning can help alleviate symptoms. Over-the-counter eye drops containing artificial tears, gels or ointments can also help, as well as prescription medications or corticosteroid eye drops. Supplements targeting eye help may also help relieve dry eyes.

Evidence that Dry Eye Supplements are Good for Your Eyes

Studies suggest that taking a supplement containing omega-3 fatty acids, vitamin A, lutein and antioxidants can help improve dry eyes. These supplements can reduce discomfort in the eye area as well as provide nourishment to the cells of the eyes. Additionally, they can also protect against UV radiation damage and other environmental factors that can lead to dry eyes.

Night Blindness

Night blindness, which is also known as nyctalopia, is a condition where a person has difficulty seeing in dark or dimly lit environments. It is caused by an absence of retinal photoreceptors that react to light and send out signals to the brain.

The most common symptoms of night blindness are poor vision at night, difficulty seeing in areas of low light, seeing stars and halos around lights at night and difficulty adjusting to the dark after coming out of a bright environment.

Treatment for night blindness depends on the cause, but may include vitamin A supplements, eyeglasses or contact lenses to correct refractive errors, certain medications such as anticoagulants or corticosteroids, or laser surgery to correct any structural issues in the eyes.

It is important to see an eye doctor if you are experiencing any symptoms of night blindness as it can be a sign of an underlying serious medical condition. Early diagnosis and treatment can help preserve your vision and prevent further complications.

Evidence that Night Blindness Supplements are Good for your Eyes

Though night blindness is not necessarily a permanent problem, supplements can help by providing necessary nutrients and vitamins that support healthy vision.

Vitamin A is especially important for people with night blindness. This vitamin has been shown to potentially improve the symptoms of night blindness, primarily due to its role in helping the eyes adjust to changes in light [6]. Studies have also shown that taking a supplement containing vitamin A could reduce the risk of developing severe night blindness.

Another important nutrient for people with night blindness is zinc. This mineral helps keep eye tissues healthy and strengthens the retina—the part of the eye responsible for sensing light. Taking a supplement containing zinc or eating foods rich in zinc, such as seafood and legumes, can help reduce the symptoms of night blindness.

Finally, antioxidants are also beneficial for people with night blindness. Antioxidants are substances found in certain fruits and vegetables that help protect the eyes from damage caused by free radicals. [9]Studies have found that taking a supplement containing antioxidants could help reduce the symptoms of night blindness and protect the eyes from further damage.

Overall, while it may not be possible to cure night blindness completely, certain supplements can help improve its symptoms and protect the eyes from further damage. If you’re concerned about your night vision, talk to your doctor about taking supplements as part of a comprehensive treatment plan.

Macular Degeneration

Macular degeneration is an age-related condition that affects the macula, which is the part of your eye responsible for central vision. It can cause a gradual blurring or distortion of central vision, making it difficult to see details and colors clearly.

There is no cure for macular degeneration, but early diagnosis can help slow its progression. Treatment may include lifestyle changes such as quitting smoking, eating a healthy diet full of vitamins and antioxidants, taking supplements with zinc and antioxidants, wearing sunglasses and using magnifying lenses. It is also important to keep up with regular eye exams and treatments, as well as avoiding activities that may increase the risk of developing macular degeneration such as reading in dim light or spending too much time looking at a computer screen.

The most common symptoms of macular degeneration are blurred or distorted central vision, trouble recognizing faces, difficulty reading or driving at night and blank spots in your central vision.

Evidence that Macular Degeneration Supplements are Good for Your Eyes

In Age-Related Eye Disease Studies (AREDS and AREDS2), the National Eye Institute discovered that taking nutritional supplements each day can help to reduce the risk of developing late age-related macular degeneration, and can help improve the visual performance in some patients.

If you’re not getting enough lutein and zeaxanthin in your diet, then it’s a good idea to consider taking a vitamin for your eyes. TOZAL is a dietary supplement that is formulated to support eye health. TOZAL goes beyond the AREDS22† formula to support ocular health, with a combination of Taurine, Omega-3 from fish oil, Lutein/Zeaxanthin*, Zinc, Antioxidants, Vitamins A, B6, D3, and Folic Acid; and is beta-carotene free.


Cataracts are a clouding of the eye’s natural lens. This cloudiness affects your vision and can make it difficult to read or see clearly. Cataracts are a common cause of vision loss in people over the age of 55, but they can affect younger people as well. There is no single cause for cataracts, however certain medical conditions, such as diabetes, or long-term use of certain medications, can increase the risk of developing cataracts.

Treatment for cataracts usually involves surgery to replace the cloudy lens with an artificial intraocular lens (IOL). This procedure is called a cataract extraction and it is typically done on an outpatient basis. It may take several weeks for vision to improve after the surgery, but most people experience a marked improvement in their sight. The use of sunglasses, eye protection and regular eye exams can help reduce the risk of developing cataracts or slow down their progression. In addition, eating a healthy diet, maintaining a normal body weight and not smoking are also important for maintaining good eye health.

Evidence that Eye Supplements are Good for your Eyes

Recent research suggests that certain vitamins, minerals, and antioxidants may help reduce the risk of developing cataracts or slow down their progression [9]. Studies have shown that lutein and zeaxanthin, antioxidants found in leafy greens, can help protect against damage from blue light exposure and protect against oxidative stress.

According to the National Library of Medicine, Vitamin C has also been linked to reduced risk of cataracts, as it helps keep the lens of your eye healthy [9]. Additionally, omega-3 fatty acids have been associated with a decreased risk of age related macular degeneration and cataracts. Taking an eye supplement with these nutrients can thus help reduce your chances of developing cataracts or slow their progression, if you already have them.


Tozal eye supplements for ocular health

As experts in developing products for eye care, Focus Labs offers the best eye supplements and vitamins on the market. Tozal vitamins for eye health contain three of the essential vitamins listed above to support healthy vision. For combating dry eye symptoms, our O3 Maqui vitamins deliver. Discover more about specially formulated vision supplements from Focus Laboratories by placing your order today. Buy TOZAL eye vitamins today.  

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