From Nutrition to Vision: Any Links?

Jun 26, 25 • Faizal Murat (MSc.Community Nutrition)

“You are what you eat” turns out that goes for your EYES too!

When we think about nutrition, our minds often go straight to heart health, weight management, or energy levels. But your eyes? They deserve a spot at the table too. So, is there really a link between nutrition and vision? The short answer is yes, absolutely!

Let’s take a closer look at how your plate affects what you see.

The EYE-deal Nutrients!

Just like the rest of your body, your eyes need the right fuel to stay healthy. Here are some vision-friendly nutrients you’ll want to keep an eye on:

NUTRIENTS	HOW IT HELPS?	SOURCES
VITAMIN A1	Essential for maintaining your eyes’ light-sensing cells, known as photoreceptors, for night vision. Deficiency may lead to night blindness or dry eyes.	Liver, egg yolks, dairy products, carrots, sweet potatoes, spinach, kale and red palm oil.
VITAMIN C & E1	Protect the eyes from damage caused by free radicals.	Vitamin C is found in citrus fruits, guavas and berries, while Vitamin E is present in nuts and seeds.
LUTEIN & ZEAXANTHIN1,2	These powerful antioxidants help filter harmful high-energy light waves like blue light. Think of them as sunglasses for your retina!	Spinach, kale, lettuce, pumpkin and egg yolk.
ASTAXANTHIN2	A super-antioxidant that helps fight eye fatigue and supports retina health.	Found in microalgae and seafood like shrimp, and salmon.
OMEGA-3 FATTY ACIDS1,3	EPA & DHA help maintain eye function and are important for brain & eye development during infancy. A DHA deficiency can impair vision. Supplementation is also found to benefit those with dry eye issues.	Chia seeds, flaxseeds, walnuts and fatty fish like mackerel, salmon.
OMEGA-6 FATTY ACIDS3	GLA is an omega-6 fatty acid that plays a crucial role in maintaining healthy vision. GLA contributes to the production of anti-inflammatory compounds in the body, which can help alleviate symptoms of dry eye syndrome.	Primrose oil, Hemp seeds, spirulina.
ZINC1	Supports your retina and helps vitamin A work more efficiently in the eyes, especially seeing in low light.	Pumpkin seeds, lentils, chickpeas, beef, oyster, fortified cereal and whole grain.

Eye-Bosting Picks

When meals get rushed or veggies get skipped, certain superfoods and supplements can help fill the gaps and keep your vision on track. Here are some options worth eyeing:

Love Earth Natural Goji Berry

Also called wolfberries. Regarded as the best-known natural source of zeaxanthin. Loaded with other nutrients as well, to be taken raw or added into meals.

DDODDOMAM Bilberry & Berries Jelly

Elevate eye health with vibrant mixed berries, carrots, marigold flowers and many more in a form of jelly stick. Rich in antioxidants & essential vitamins that can offer eye-protecting qualities.

Bio-life Astaxanthin

Derived from microalgae, this supplement contains 6mg of active compound astaxanthin which serves as a powerful antioxidant for your eyes.

Berry Bright Eye Nourishing Drink

A natural whole food eye supplement that is formulated to help easily replenish the vital nutrients that are essential to protect and maintain healthy eyes and vision. Contains New Zealand Blackcurrant, American Blueberry And North American Blueberry and many more!

Love Earth Organic Chia Seeds

Small, but packed with valuable nutrients for eyes due to their high content of omega-3 fatty acids. Additionally, they are a good source of antioxidants and other nutrients that promote overall eye health.

Efamol Rigel Evening Primrose Oil (EPO)

Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid found in small amounts in the modern diet that may have anti-inflammatory properties. Some evidence suggests that evening primrose oil may reduce the symptoms of dry eye disease.

Eye-Catching Habits

Eating eye-healthy foods is a great start, but pairing it with daily habits can make a bigger impact:

Keep arm’s length distance between the computer screen and your face.
Take screen breaks to reduce digital eye strain (20-20-20 rule!).
Wear sunglasses when out in bright sunlight.
Don’t skip your eye checkups, even if your vision feels fine.
Stay hydrated to avoid dry eyes.

The Bottom Line?

While no single food is a magic bullet for perfect vision, a balanced diet filled with colorful fruits, vegetables, whole grains, lean proteins, and healthy fats goes a long way in supporting long-term eye health.

So next time you’re planning a menu, keep your eyes in mind too!

References

Das, S., & Roy, S. (2024). The role of nutrition in eye health: A comprehensive review. Journal of Population Therapeutics and Clinical Pharmacology, 31(6), 1281–1286. https://doi.org/10.53555/jptcp.v31i6.6667
Johra, F. T., Bepari, A. K., Bristy, A. T., & Reza, H. M. (2020). A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants, 9(11), 1046. https://doi.org/10.3390/antiox9111046
Ng, A., Woods, J., Jahn, T., Jones, L. W., & Sullivan Ritter, J. (2022). Effect of a novel omega-3 and omega-6 fatty acid supplement on dry eye disease: A 3-month randomized controlled trial. Optometry and Vision Science, 99(1), 67–75. https://doi.org/10.1097/OPX.0000000000001826