Several Nutrients That Are Good For Eye Health

Several Nutrients That Are Good For Eye Health

Although vitamin A is very beneficial for the eyes because it can prevent blindness and Xerophthalmia or dry eye condition that can lead to cataract disease. There are several other substances that are also good for eye health.

Several Substances That Are Good For Eye Health

Vitamins and Substances for Eye Health

Nutrition and antioxidants play an important role in maintaining eye health. The studies found that 6 of nutrients, including antioxidants lutein, zeaxanthin, beta-carotene, vitamin C, vitamin E, and zinc, is essential in maintaining eye health.

Vitamin C

Vitamin C which acts as an antioxidant is also good for the retina and is able to prevent cataracts. Vitamin C also helps the healing process and strengthen the eyes. If you are a smoker, drinker, or people with diabetes, it is better to increase intake of vitamin C because these groups usually have a little vitamin C in the body. Try the consumption of citrus, berries, peppers, potatoes and green vegetables.

Lutein and zeaxanthin

The substance of lutein and zeaxanthin may also help maintain the health of the retina with not only delay the changes in the retina, but also capable of being ancillary proteins. Lutein and zeaxanthin can be found in green leafy vegetables especially spinach and corn.


Meanwhile, zinc helps the body absorb vitamin A and act as an enzyme that helps reduce the total content of free radicals in the body. Zinc is also capable of protecting us from macular degeneration. Foods rich in zinc which is wheat and beans.

 Fatty acids omega 3

Food sources of omega-3 fatty acids that type of cold water fish rich in EPA and DHA such as salmon and mackerel. In addition to fish, we can get these substances from vegetable oil. In fact, omega-3 fatty acids have been packaged in the form of supplements.


In addition to vitamins A and C, minerals are also important for eye health. For instance selenium which helps the absorption of vitamin E and produce antioxidants. Foods rich in selenium include Brazil nuts and seafood.

What food is rich in essential nutrients?

You can get these vitamins from a variety of vegetables and fruits such as oranges, kiwi, grapefruit (grapefruit is acidic), dried apricots, tomatoes, peppers, raw carrots, green leafy vegetables including kale and spinach, green peas (beans/string beans .) In addition, this vitamin can also be found in nuts, grains, dairy products and eggs.

While lutein and zeaxanthin are also found in vegetables and fruit. Lutein can be found in yellow peppers, mango, and green vegetables such as cabbage, spinach and broccoli. Zeaxanthin found in orange peppers, broccoli, corn, lettuce, spinach, oranges, and eggs. Most of these foods also contain vitamins A, E and C.

Some tips that can  prevent eye disorders

Nutrition and antioxidants protect the eyes from the role of damage caused by the wave of red, blue, green, yellow and ultraviolet (UV). UV light, in particular, is very damaging lens of the eye, while blue light damage to the retina (a sensory membrane that lines the eye and serves to receive the image formed by the lens of the eye). In addition, free radicals (the rest of metabolism) also contributed to the damage. If not neutralized by antioxidants, then this process over time will damage lipids, proteins and other components of the lens. This will obscure the view, known as cataracts.

Some tips that can  prevent eye disorders

Antioxidants are components of food that helps maintain healthy cells and tissues in the eye and other organs. In the eye lens vtamin C and E contained high levels of lutein and zeaxanthin as well as some. Medium carotenoids concentrated in the retina of the eye.

To prevent eye disorders, here are some tips that can be your guide:
  • Consumption of diet rich in vegetables, fruits, and whole grains. Eating foods rich in vitamins is key to maintaining healthy eyes.
  • Exercise regularly.
  • Avoid exposure to cigarette smoke.
  • Take a multivitamin.
  • Use protective goggles.