Top 7 Vitamins to Reduce Eye Damage

There are many factors that can negatively affect our eyesight including an unhealthy lifestyle, overactive immune system, hours in front of a computer screen, driving and ultraviolet light which can all add to deterioration and damage to our eyes. The inclusion of certain vitamins in your diet can help to reduce this damage and macular deterioration.


How You can Reduce Eye Damage with these Top 7 Vitamins.

How valuable is your eyesight to you and your work? Approximately 50% of adults will be affected by some type of cataracts by the time they’ve reached 75 years[i]. Diabetic retinopathy is currently considered the leading cause of blindness among working people. Diminishing eyesight, macular degeneration, glaucoma, partial vision loss and retinal nerve damage can result from a poor diet, but including plenty of vitamins A, C, E, beta-carotene and zinc, can significantly reduce your risk of macular degeneration and cataracts[ii].  The top 7 vitamins and nutrients to reduce eye damage are:



    Lutein is an antioxidant, anti-inflammatory and carotenoid containing phytonutrient that protects eyes and skin.  It is found in citrus fruits, orange vegetables, green vegetables and egg yolks. It supports the macula and the lens of the eye. Results of a study indicated that 6mg of lutein daily can reduce macular degeneration by an average of 43%[iii]. 128g (1 cup) of kale has more than 22mg of lutein.


    This is the second most important carotenoid ‘eye’ vitamin after lutein for supporting the eye’s macula.  Protecting the eye’s tissue, lens and macula.  This can clear vision, prevent glare and light sensitivity and disorders such as cataracts. 128g (1 cup) of cooked kale contains 11-20mg zeaxanthin.  It is found in green leafy vegetables, egg yolks, yellow and orange vegetables.


    Vitamin C is an antioxidant, it protects the body tissues and those of the eye from free radicals reducing inflammatory responses and macular degeneration. Foods include rosehips, blackcurrants, dark leafy vegetables, tomato, citrus fruit and kiwi fruit.


    Fat-soluble vitamin E combined with vitamins A and C, has a strong anti-inflammatory effect and can reduce age-related macular degeneration. In studies, people consuming plenty of vitamins A and E undergoing laser eye surgery, show improved healing and vision.

  5. VITAMIN A (Beta Carotene)

    Vitamin B is an antioxidant that helps prevent loss of vision from degenerative diseases, slows progression of neuropathy (nerve damage) including diabetic neuropathy in the eyes. Adequate intake of vitamin A can help prevent night blindness. Food sources include liver and fish liver oils, eggs, dark green leafy vegetables, carrots, red pepper, sweet potato and tomato.

  6. ZINC

    This assists nutrient absorption and helps to protect the retina and lower the risk of macular degeneration through proper cell division and cell growth within the eyes and maintains healthy circulation. Zinc is found in foods such as spinach, beef, shrimp, kidney beans, garlic and lima beans.


    These benefit many health conditions, are anti-inflammatory, powerful tissue protectors and help fight eye damage. Sources include fish oil, oily fish, egg yolk, flax seed oil and pumpkin seed oil.

[i] https://www.draxe.com/eye-vitamins/
[ii] https://www.nei.nih.gov/amd
[iii] https://www.hsph.harvard.edu/news/hsph-in-the-news/pigments-in-colorful-vegetables-may-ward-off-macular-degeneration/

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