Vitamin A supports the retina and low-light vision. It helps prevent night blindness, dryness, and corneal damage, especially in those with deficiencies. Natural sources include carrots, spinach, sweet potatoes, and fortified cereals.
Vitamin C protects the eyes by reducing the risk of cataracts, macular degeneration, and oxidative stress, while supporting healthy blood vessels. Good sources include citrus fruits, strawberries, bell peppers, and broccoli.
Vitamin E protects eye cells by neutralizing free radicals, especially in the retina. It’s commonly used in supplements for age-related macular degeneration. Natural sources include nuts, seeds, spinach, and vegetable oils.
Vitamins B6, B9, and B12 lower homocysteine levels, reducing the risk of retinal damage and AMD. A B12 deficiency can cause blurry vision, but supplements help. Natural sources include eggs, dairy, leafy greens, legumes, and fish.
Lutein and zeaxanthin help filter harmful blue light and protect eye tissue from damage. They support sharp vision and reduce glare sensitivity, ideal for screen-heavy days. Natural sources include kale, corn, egg yolks, and green peas.
Zinc carries vitamin A to the retina, supporting melanin and night vision. Found in meat, shellfish, legumes, and dairy, it works with Vitamins A, C, E, lutein, and zeaxanthin to reduce oxidative stress. Vitamin A protects the retina, while B12 supports optic nerves.
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