Beneficial Nutrients for Eye Health

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Maintaining eye health is important, one of which is by eating nutritious foods. Carrots are known as a food source that is healthy for the eyes because of the vitamin A content in it.

Apart from vitamin A, there are various other nutrients that are also beneficial for the eyes. By fulfilling these nutrients, it is hoped that the eyes can carry out their functions optimally and help reduce the risk of eye problems. The following is an explanation related to nutrition for eye health.

Lutein and zeaxanthin

The American Optometric Association (AOA) explains, many studies show that lutein and zeaxanthin can reduce the risk of chronic eye disease. Those who consumed more lutein and zeaxanthin had a lower risk of developing new cataracts.

The American Academy of Ophthalmology launches, these two nutrients are naturally found in the retina of the eye. By eating foods that contain lutein and zeaxanthin can nourish the eyes.

Lutein and zeaxanthin are found in many plants, which contain carotenoids, the pigments that give many vegetables and fruits their color. Lutein and zeaxanthin are found in green leafy vegetables, including kale, spinach, and broccoli. Papaya, corn, oranges, and mangoes also contain carotenoids so they are beneficial for eye health.

Vitamin C

Just like other organs of the body, the eyes also need antioxidants, one of which is vitamin C. Reported by AOA, scientific evidence shows that vitamin C is beneficial for eye health. Because, vitamin C can reduce the risk of developing cataracts.

In addition, when vitamin C is taken with other essential nutrients, it can slow the progression of age-related macular degeneration. Some examples of foods that contain vitamin C are oranges, papaya, broccoli, and tomatoes.

Vitamin E

Healthline mentions that vitamin E is a fat-soluble vitamin. Vitamin E is often considered a vitamin for skin health. In addition to nourishing the skin, vitamin E can also maintain eye health.

Vitamin E is an antioxidant, so it can protect cells in the eye from free radicals that damage healthy tissue. Vitamin E can be obtained from sweet potatoes, avocados, and nuts.

Essential fatty acids

Healthline explains that the long-chain omega-3 fatty acids EPA and DHA are beneficial for maintaining eye health. DHA can be found in the retina in high amounts to help maintain eye function. DHA deficiency can interfere with vision, especially in childhood.

According to the AOA, studies in premature and full-term infants show that getting enough omega-3 fatty acids in the diet is essential for optimal visual development. Salmon and tuna are good sources of omega 3 fatty acids.


Zinc or zinc plays an important role in eye function. Zinc plays a role in carrying vitamin A from the liver to the retina to produce melanin, a protective pigment in the eye.

The appearance of visual disturbances, such as poor night vision and cataracts is associated with a deficiency of the mineral zinc. Food sources with zinc content are eggs, milk, shellfish, nuts, and seeds.

Foods that are good for eye health are not only found in carrots which contain vitamin A. There are various other nutrients that are also beneficial for eye health, including lutein and zeaxanthin, vitamin C, vitamin E, essential fatty acids, and zinc. These nutrients can be obtained from foods including eggs, milk, fruit, vegetables, nuts, and several types of marine fish.