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Vitamins for eye health: what foods do we find them in?

Our eyes are one of the most important organs in our bodies, and it is essential to take good care of them.

One way to do this is to make sure we consume enough vitamins that are beneficial for our eyes.

Vitamins A, C and E are known to be essential for maintaining good eye health. In addition to these vitamins, there are other nutrients that are beneficial for our eyes such as Omega-3 fatty acids. In our gallery we reveal some foods in which we find these important vitamins and nutrients.

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Vitamins for eye health: what foods do we find them in?
Our eyes are one of the most important organs in our bodies, and it is essential to take good care of them. One way to do this is to make sure we consume enough vitamins that are beneficial for our eyes. Vitamins A, C and E are known to be essential for maintaining good eye health. In addition to these vitamins, there are other nutrients that are beneficial for our eyes such as Omega-3 fatty acids. In our gallery we reveal some foods in which we find these important vitamins and nutrients.
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Vitamin A: why is it important?
Vitamin A is responsible for maintaining the health of the retina, which is the part of the eye responsible for detecting light.
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Vitamin A (retinol) in foods of animal origin.
Vitamin A is found mainly in foods of animal origin. It is found, in particular, in liver, milk and its derivatives (butter and cheese) and eggs.
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Vitamin A in foods of plant origin
Fruits and vegetables in which we find carotenoids, precursors of vitamin A, are those that are red, yellow, and orange in color (carrots, red peppers, sweet potatoes, apricots, watermelon, berries, and tomatoes).
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Vitamin C: why is it important?
Vitamin C is known to be an antioxidant that helps prevent eye damage caused by free radicals.
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Vitamin C in green leafy vegetables
Some green leafy vegetables are broccoli, cabbage, Brussels sprouts and cauliflower, spinach and turnip greens.
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Vitamin C in fruit
Fruits with other vitamin C content include kiwi, pomelo, orange, papaya, and acerola (a Caribbean fruit much like a cherry).
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Vitamin E: why is it important?
Vitamin E is known to reduce the risk of cataracts and age-related macular degeneration.
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Vitamin E is found in nuts and seeds
Seeds or nuts with the highest vitamin E content include almonds, sunflower seeds, and hazelnuts.
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Vitamin E, olives
Olives and extra virgin olive oil are also an excellent source of vitamin E.
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Omega-3 fatty acids
In addition to these vitamins, there are other nutrients that are beneficial to our eyes. Omega-3 fatty acids are known to reduce the risk of dry eyes and macular degeneration. An excellent source of omega-3 is marine fish, for example, sardines, mackerel, tuna, cod and salmon.
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Zinc, the UV protection
Zinc is known to be essential for the production of melanin, which is a pigment that protects the eyes from harmful UV rays. The major dietary sources of zinc are animal products such as meat, fish, shellfish, poultry, eggs and dairy products.
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Lutein and zeaxanthin
Lutein and zeaxanthin are carotenoids that are known to protect the eyes from harmful blue light and reduce the risk of cataracts and macular degeneration. By consuming a diet rich in these nutrients, we can ensure that our eyes remain healthy and functional for a long time.
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Foods with lutein
Foods in which lutein and zeaxanthin are most present are cabbage, savoy cabbage, spinach, broccoli, peas, parsley, peppers, corn, and egg yolk.
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16/06/2024
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