Our eyes are with us every step of the way, from scrolling on our phones to working long hours in front of a screen, yet they’re often one of the most neglected parts of our health. While regular eye check-ups are important, the nutrition we consume matters too. The right nutrients can help protect our eyes, support eye tissues and lower the risk of common vision problems over time.
Vitamin A
Ever heard that carrots are good for the eyes? Well, carrots are packed with vitamin A and is one of the most well-known vitamins for eye health. Including vitamin A in your diet helps maintain a healthy retina and supports overall visual clarity.
- Benefits: Supports clear vision (especially in low-light conditions) & helps prevent night blindness and dryness
- Targeted Eye Area: Retina (rhodopsin production) & Cornea
- Food Sources: Carrots, sweet potatoes, spinach, liver & eggs
- Supplements: CENTRUM Silver Multivit-Multimin + Lut & Lyc
Vitamin C
Vitamin C is a powerful antioxidant found in high concentrations in eye fluid that helps protect eye tissues from free radical damage. Studies show higher dietary vitamin C intake is linked to a reduced risk of cataracts and may help support overall eye health when combined with other antioxidants.
- Benefits: Protects eyes from oxidative stress & may reduce the risk of cataracts and age-related macular degeneration (AMD)
- Targeted Eye Area: Eye blood vessels, lens and retina
- Food Sources: Oranges, strawberries, kiwi, bell peppers, broccoli
- Supplements: WATSONS Effervescent Vitamin C + Zinc 10’s
Vitamin E
Vitamin E is a great antioxidant that can help protect your eye cells from harmful damage by free radicals. Vitamin E could also lower the risk of age-related eye disorders and support overall eye structure.
- Benefits: Protects eye cells from free radical damage, supports overall eye structure & aging eye health
- Targeted Eye Area: Retina & eye cell membranes
- Food Sources: Almonds, sunflower seeds, hazelnuts, avocados, vegetable oils
- Supplements: WATSONS Vitamin C + Vitamin E + Glutathione Effervescent Tablets 10s
Vitamin D
The vitamin D that you get from the sun is not only for your bones but it’s also good for your eyes! Vitamin D improves eye health by reducing inflammation, protecting against macular degeneration (AMD) and strengthening the corneal barrier, which helps alleviate dry eye syndrome.
- Benefits: Helps reduce eye inflammation & supports relief from dry eye symptoms
- Targeted Eye Area: Tear glands & eye surface
- Food Sources: Fatty fish (salmon & mackerel), egg yolks, fortified milk and cereals and of course sunlight exposure
- Supplements: NANO SINGAPORE Calcium with Vitamin D 120s
Vitamin B (B6, B9, B12)
Vitamin B is essential for maintaining healthy nerve function, including the optic nerve. According to Makayla, these vitamins help reduce inflammation and support proper blood circulation to the eyes.
- Benefits: Supports healthy nerve function & helps reduce eye strain and fatigue
- Targeted Eye Area: Optic nerve & eye blood circulation
- Food Sources: Whole grains, leafy green vegetables, eggs & dairy products
- Supplements: SWISSE Ultiboost Vitamin B Complex 60s
