Top 5 vitamins essential for eye health and where to find them | Cooper & Lourie Family Optometrists | Nedlands & Innaloo, Perth
Cooper & Lourie Family Optometrists  |  Nedlands & Innaloo, Perth
Nedlands 9386 8581   Innaloo 9446 1887

Top 5 vitamins essential for eye health and where to find them

Having a balanced and healthy diet is the key to maintaining good eye health and reducing your risk of developing preventable eye diseases such as macular degeneration, cataracts and glaucoma. Recent studies conducted by the national eye institute have found that foods containing the following antioxidants may actually reduce your risk of developing certain eye disease:


  1. Omega 3 Fatty Acids

    • The Omega 3 fatty acids help to support proper visual development and retinal function when consumed over a long period of time
    • Foods that are high in Omega 3 fatty acids include fish (they contain the highest levels) or raw almonds.
    • If you’re not a fan of these foods, there are many supplements on the market that contain Omega 3 fatty acids.
  2. Vitamin C

    • Vitamin C has been shown to lower the risk of developing cataracts as well as age related macular degeneration which is one of the leading causes of blindness
    • Vitamin C can be found in a variety of foods including oranges and grapefruit
  3. Glutathione

    • Glutathione is a natural antioxidant that has been shown to help prevent the development of cataracts, glaucoma, retinal disease and diabetic blindness
    • Eggs are a great source of glutathione
    • If you don’t like eggs, look for supplements that contain glutathione
  4. Zinc

    • Studies have shown that a lack of zinc in your diet can increase your risk of cataracts
    • Zinc also helps transport vitamin A from the liver to your retina
    • Vitamin A is very important in the production of melanin which is an important protective pigment
    • You can find zinc in foods such as oysters, poultry, milk, shellfish, blackbeans, whole grains and pork
  5. Vitamin E

    • Vitamin E is an essential vitamin that protects your eyes from free radical damage
    • Free radicals are unstable molecules that destroy healthy tissue cells
    • Kale is a fantastic natural source of vitamin E, otherwise there are supplements which you can take to get your daily dose of Vitamin E

If you’re a vegetarian or don’t like eating certain foods that contain these essential eye health vitamins, there are multiple supplements you can take to keep your eyes healthy. If you ever have any questions about vitamins and eye health we are always happy to chat. You can call us at our Innaloo practice on 08 9446 1887 or our Nedlands  practice on 08 9386 8581.

Our highly qualified Optometrists are passionate about providing holistic eye care and would love the opportunity to provide you with the information on how you can keep your eyes healthy and disease free.