Learn The Best Vitamins and Nutrients for Healthy Vision During Healthy Vision Month | Shepherd Eye Center

Learn The Best Vitamins and Nutrients for Healthy Vision During Healthy Vision Month

May is Healthy Vision Month, a time to consider how to best protect the health of your vision. While the most obvious way to maintain the health of your vision is by scheduling regular comprehensive eye exams, there are other ways to ensure your vision stays healthy in between visits.

One way is learning about the best vitamins and nutrients for healthy vision. Keep reading to learn some of the best vitamins and nutrients to incorporate into your diet or routine to help support healthy vision!

Vitamin A

Vitamin A is essential for maintaining healthy vision, especially in low-light conditions. It helps form the pigments in the retina that are essential for good night vision.

Found in: carrots, sweet potatoes, spinach, kale and liver

Vitamin C

Vitamin C is an antioxidant that helps protect the eyes from free radicals, which can damage the eyes. It is also involved in creating collagen, which is important for healthy ocular blood vessels.

Found in: citrus fruits, bell peppers, strawberries, and kiwi fruit

Vitamin E

Vitamin E is another antioxidant that protects the eyes from the damage caused by free radicals. It can also boost tear production, ensuring your eyes maintain healthy moisture levels.

Found in: nuts, seeds, vegetable oils, and leafy green vegetables (like kale, spinach, and Swiss chard)

Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids, essential pigments found in high concentrations in the retina, which play a pivotal role in protecting the eyes from harmful ultraviolet light. The eyes do not produce carotenoids; they only come from the foods you eat.

Found in: leafy greens, broccoli, green peas and eggs

Omega-3 Fatty Acids

Omega-3 fatty acids work hard to promote overall eye health. They maintain retinal health, ensure the structural integrity of cell membranes in the eye, aid in tear production, and have anti-inflammatory properties that prevent harmful inflammation from affecting healthy tear production.

Found in: fatty fish (like salmon, mackerel, and sardines), flax and chia seeds, and walnuts


Zinc is a mineral that is essential for the function of enzymes in the eye. It also plays a role in maintaining the health of the retina and may reduce your risk of age-related macular degeneration.

Found in: oysters, beef, chicken, beans, and nuts


Beta-carotene is a nutrient that the body readily converts into vitamin A, which supports eye health and prevents eye diseases. Like vitamin C and vitamin E, it also works as an antioxidant.

Found in: orange and yellow fruits and vegetables (carrots, sweet potatoes, mangoes, and apricots)

Magnesium and Potassium

Magnesium and potassium are key components in the electrolytes in healthy tears. The electrolytes in tears make them salty, which keeps eyes moist and aids in eye cell nutrition.

Found in: avocadoes, bananas, potatoes, chicken

While you can find supplements with all of these vitamins and nutrients, studies have shown that eating foods in which they occur naturally is more beneficial to the health of your vision. For example, you are far more likely to get a beneficial dose of vitamin A from a serving of spinach than from a multivitamin.

This Healthy Vision Month, start your new healthy vision lifestyle by adding vision-boosting vitamins and nutrients to your diet.

Do you want to learn more about how you can help keep your eyes healthy and your vision clear? Schedule an appointment at Shepherd Eye Center at one of our 5 locations in Las Vegas or Henderson, NV, today!

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