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Vitamin A
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Vitamin A is an essential nutrient for eye health, metabolism and cell development. In addition, it supports a strong immune system. Vitamin A is found in liver, egg yolks, fish oils and some fruits and vegetables. A deficiency in this nutrient is the leading cause of blindness worldwide. Vitamin A is necessary for wound healing, supporting the immune system and maintaining a healthy eye surface (cornea). It plays an important role in the production of the pigment rhodopsin, which is found in the retina and converts light into nerve impulses that are sent to the brain.
Vitamin C
Vitamin C is another powerful antioxidant that is essential for a healthy immune system and retinal function. Vitamin C helps fight free radicals, reduces the risk of cataracts, and supports blood vessel health. Getting this important vitamin is easy, and it can be found in more than just oranges! Guava, red peppers, tomatoes, strawberries, papaya, and broccoli are also excellent sources rich in vitamin C.
Omega-3 fatty acids
Omega-3 fatty acids, also known as essential fatty acids, are essential for healthy vision. They are found primarily in fatty fish and supplements such as fish oil. They also have plant sources such as flaxseed or chia seeds. Omega-3 fatty acids, particularly alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential for the health of the retina at the back of the eye. They help it to function optimally.The National Eye Institute reports that a diet rich in long-chain omega-3 fatty acids may reduce the risk of age-related macular degeneration, the leading cause of blindness in adults over age 60. However, clinical studies have not consistently shown that supplemental omega-3 fatty acids provide similar benefits to dietary sources.
