12/12/2025
What you eat today affects how well you see tomorrow.
Here are the top nutrients your eyes depend on — and where to get them naturally:
🥕 Vitamin A (Retinol) — essential for low-light vision
Sources: carrots, sweet potatoes, spinach
🫐 Antioxidants (Lutein & Zeaxanthin) — protect against macular degeneration
Sources: kale, eggs, blueberries
🐟 Omega-3 Fatty Acids — reduce dryness and improve tear film
Sources: salmon, sardines, chia seeds
🍊 Vitamin C — strengthens blood vessels in the eyes
Sources: oranges, kiwi, peppers
🥜 Vitamin E — protects eye cells from damage
Sources: almonds, sunflower seeds
🍅 Lycopene — protects against UV and oxidative stress
Sources: tomatoes, watermelon
Healthy eyes start with healthy choices.
Save this list — your vision will thank you. 👁️