Best eye-friendly nutrients to protect and boost vision

Like the body and brain, our eyes too need rejuvenation and some self care from time to time. Sore, itchy, and burning eyes may indicate trouble with ocular wellness, which in turn can also have an impact on moods and interfere with productivity.
In modern times, our eye health can be affected by a range of factors from pollution, digital stress, to ultraviolet radiation. Not only, our precious pair of eyes require some screen-free time, but also proper nourishment.
A balanced diet rich in antioxidants like vitamin A, B1, C, and other eye-friendly nutrients like zinc, omega-3 fatty acids, can help reduce inflammation and help protect the eyes from many common conditions like dry eyes, red eyes, poor vision, cataracts among others.
According to Harvard Health, antioxidants that remove potentially damaging oxidizing agents from the body can play a critical role in our eye health. Oxidation can have a role in cell aging and death. Antioxidants can slow down this process. Vitamins A, C and E are among the key nutrients for boosting eye health.

When it comes to eye health, Vitamin A is the star nutrient that helps maintain healthy vision and prevent debilitating illnesses linked to its deficiency. Vitamin A is needed to produce pigments that help you see full spectrum of the light. The deficiency of this important nutrient can lead to night blindness. Vitamin A helps maintain a healthy cornea and supports the production of rhodopsin, a protein necessary for night vision. A deficiency in vitamin A can lead to dryness, night blindness, and even severe vision impairments over time.

Sources: Leafy green vegetables, oranges, carrots, sweet potatoes, pumpkin, eggs, and cantaloupes.

Zinc is a loyal companion of Vitamin A as it helps transport vitamin A from the liver to the retina, where it helps in melanin production, a pigment that protects the eyes. According to WebMD, zinc supplements, when used in combination with antioxidant vitamins, can slow the progression of age-related macular degeneration (AMD), a change in eyesight that comes with age. Since zinc can reduce copper absorption, it’s often paired with copper supplements for balance.
Sources: Oysters, lobsters, yoghurt, zinc-fortified breakfast cereal, baked beans, and cashews.

Vitamin C also lends a strong support to our eye health with its ability to ease oxidative stress in the eye cells and supporting healthy blood vessels. According to a study in journal Nutrients, Vitamin C can play a key role in preventing cataract formation. Vitamin C is also an antioxidant which can prevent oxidative damage and boost eye health. With age, vitamin C levels in the lens decline, and lower levels are linked to more severe cataracts. While dietary vitamin C can increase its concentration in the lens, research on its effectiveness in preventing cataracts has been inconsistent. The crucial nutrient also helps promote tear production, and avoid dry eye syndrome.
Sources: Citrus fruits, berries, kiwi, bell peppers, tomatoes, leafy greens, and broccoli.

Eating foods rich in Omega-3 fatty acids can prevent your precious pair of eyes from damaging eye conditions like glaucoma which can even cause blindness. The nutrient is also known to treat dry eye syndrome, a condition when your eyes don't produce sufficient tears. Found in high concentrations in retinal cells, omega-3 fatty acids, particularly DHA, are essential for visual development and retinal function. These fatty acids may help reduce inflammation, and support corneal and retinal healing.
Sources: Fatty fish like salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts, and algae-based supplements.
Vitamin B1 is an essential nutrient that helps reduce eye inflammation and may alleviate symptoms of dry eye syndrome. It’s often referred to as an “anti-stress” vitamin due to its role in maintaining nerve function, which is crucial for eye health. Vitamin B1 supplementation can also reduce cataract development.
Sources: Whole grains, legumes, nuts, seeds, pork, and fortified cereals.
By including all these amazing nutrients, you can help improve your eye wellness and ensure they remain healthy for a long time.
Apart from a balanced diet with all the crucial nutrients, it's important to prevent your eyes from digital stress. Taking breaks, looking away from screen, closing your eyes for a few seconds can help with it.
Start with the 20-20-20 rule—every 20 minutes, look at something 20 feet away for at least 20 seconds to relax your eye muscles. Blinking exercises can also prevent dryness; try blinking slowly and deliberately for 10 seconds to refresh your eyes. Palming—gently cupping your hands over closed eyes without pressure—soothes fatigue. To improve focus, practice eye rolling by moving your eyes in circular motions. Lastly, near-far focusing can strengthen eye muscles—hold a finger close to your face, focus on it, then shift your gaze to a distant object. These quick exercises can ease digital eye strain and keep your vision sharp.
Apart from this limit your skin exposure, and practice good eye hygiene, like washing your hands before putting in or taking out contact lenses.