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Here are 5 nutrients that 3. Omega-3 Fatty Acids – DHA is found
benefit your eyes: in high amounts in your retina, where it

may help maintain eye function and also
1. Vitamin A - The richest dietary prevent eye diseases. The best dietary

sources include liver, egg yolks, and dairy source of Omega 3 is oily fish. Fortunately,
products. Provitamin A carotenoids omega-3 supplements derived from fish
provide around 30% of people’s vitamin or microalgae are widely available.

A requirements, on average. The most
efficient of them is beta-carotene, 4. Vitamin C - Our eyes require high

which is found in high amounts in kale, amounts of antioxidants — more so than
spinach, and carrots. many other organs, and the antioxidant
2. Lutein and zeaxanthin are yellow vitamin C appears to be especially

carotenoid antioxidants known as important.
macular pigments. High amounts of vitamin C are found

in many fruits and vegetables, including
They are concentrated in the macula, bell peppers, citrus fruits, guavas, kale,
the central part of your retina, which is a and broccoli.

layer of light-sensitive.
5. Vitamin E is a group of fat-soluble

Lutein and zeaxanthin usually occur antioxidants that protect fatty acids from
together in foods. Spinach, Swiss chard, harmful oxidation. Since our retina has a
kale, parsley, pistachios, and green peas high concentration of fatty acids, adequate

are among the best sources. vitamin E intake is important for optimal
eye health. The best dietary sources of

Egg yolks, sweet corn, and red vitamin E include almonds, sunflower
grapes may also be high in lutein seeds, and vegetable oils like flaxseed oil.
and zeaxanthin. In fact, egg yolks are

considered one of the best sources due to Here are links to studies to learn more:
their high fat content. https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC3936686/

Carotenoids are better absorbed when https://pubmed.ncbi.nlm.nih.gov/11880589/
eaten with fat, so it’s best to add some https://pubmed.ncbi.nlm.nih.gov/27817918/
https://pubmed.ncbi.nlm.nih.gov/1914507/
avocado or healthy oils to your leafy https://pubmed.ncbi.nlm.nih.gov/15555528/
vegetable salad cells on the back wall https://nutritiondata.self.com/foods-

of your eyeball. Lutein and zeaxanthin 000103000000000000000-w.html
function as a natural sunblock.

My Indigo Sun team

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