When it comes to maintaining healthy vision, regular eye exams and proper eyewear are essential—but did you know your diet plays a critical role as well? Your eyes rely on specific nutrients to stay healthy, protect against disease, and function at their best.

Key Nutrients for Vision Health

1. Vitamin A
   Vitamin A supports the health of your retina and helps prevent night blindness. You can find it in foods like:
   • Sweet potatoes
   • Spinach
   • Carrots
2. Lutein and Zeaxanthin
   These antioxidants protect against harmful light and reduce the risk of macular degeneration. You can find it in foods like:
   • Kale
   • Spinach
   • Broccoli
3. Omega-3 Fatty Acids
   Omega-3s help prevent dry eyes and support retinal health. You can find it in foods like:
   • Salmon
   • Tuna
   • Flaxseeds
4. Vitamin C
   This powerful antioxidant reduces the risk of cataracts and macular degeneration. You can find it in foods like:
   • Oranges
   • Strawberries
   • Kiwi
5. Vitamin E
   Vitamin E protects your cells from free radical damage. You can find it in foods like:
   • Almonds
   • Sunflower seeds Zinc
6. Zinc supports the retina and can help reduce night blindness. You can find it in foods like:
   • Oysters
   • Pumpkin seeds
   • Chickpeas

Tips for an Eye-Friendly Diet

• Eat colorful: A diet full of colorful fruits and vegetables ensures you’re getting a wide variety of nutrients.
• Stay Hydrated: Drinking plenty of water helps prevent dry eyes.
• Limit Sugar and Processed Foods: High-sugar diets can increase the risk of diabetic retinopathy and other eye-related issues.

Eating for eye health isn’t just about preventing future problems—it’s about ensuring you see the world clearly every day. By pairing a nutrient-rich diet with regular eye care, you can protect your vision for years to come.