A healthy, balanced diet is as essential for your eyes as it is for your body. Certain foods rich in vitamins and nutrients play an important role in maintaining eye health and protecting against eye diseases . Some of these vitamins are stored in the body, while others must be consumed regularly to maintain good vision . In this article, we introduce you to the key vitamins for eye health and their food sources . If you regularly consume foods like bell peppers, salmon, spinach, oranges, almonds, or berries, you are on the right track to protecting your eyes.

Vitamin A for Good Vision

Vitamin A is essential for the proper functioning of the retina , which transforms light into nerve signals. A deficiency can lead to poor vision, especially at night. A diet rich in vitamin A is therefore essential to prevent eye aging.

You'll find vitamin A in foods like liver , egg yolks , oily fish , dairy products , carrots , broccoli , spinach , and oranges .

Antioxidant Pigments to Protect Eyes

Carotenoids , such as lutein and zeaxanthin , are powerful antioxidants that play a vital role in eye health. These pigments, found in the retina , protect the eyes from free radicals and UV rays , reducing the risk of chronic eye diseases such as cataracts .

These pigments are found in orange fruits and vegetables (sweet potatoes, carrots, pumpkins, peppers) as well as green vegetables such as spinach , parsley and cabbage .

Vitamin C and Vitamin E: Allies for the Retina

Vitamin C , present in high concentrations in the lens , helps prevent opacification associated with cataracts . As an antioxidant , it protects the ocular blood vessels and reduces the risk of cataracts by a third if consumed regularly.

The main sources of vitamin C are citrus fruits, acerola , kiwi , strawberries , tomatoes and red pepper .

Vitamin E , on the other hand, is essential for protecting the retina and preventing age-related macular degeneration (AMD) . It is a key antioxidant that protects eye cells from free radicals.

The best sources of vitamin E are cold-pressed vegetable oils (rapeseed, sunflower, olive, argan), as well as walnuts , almonds , hazelnuts and sweet potatoes .

Zinc: A Vital Mineral for the Eyes

Zinc is a mineral essential for eye health . It promotes protein synthesis and cell division, contributing to night vision and reducing the risk of cataracts and blindness . A zinc deficiency can seriously affect eye health.

Foods rich in zinc include oysters , crab , lobster , chicken , cooked beans and cashews .

Essential Fatty Acids DHA and EPA: For Healthy Eyes

Omega-3 fatty acids are essential for eye health , including DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which contribute to the proper functioning of the retina . Low levels of DHA and EPA are associated with eye diseases such as dry eye syndrome , retinopathy , and AMD .

You'll find these fatty acids in fish like herring , salmon , sardines , oysters , and trout .

Conclusion: Anti-Aging Vitamins to Protect Your Eyes

The vitamins and nutrients listed in this article play a key role in preventing eye aging and maintaining healthy vision . Eating a diet rich in vitamins A, C, E , zinc , and omega-3 fatty acids contributes to better eye health. Also protect your eyes from UV rays by wearing sunglasses and a hat.

To optimize the benefits of these vitamins, combine them with specific treatments such as Eyes EFFECT 3 in 1 , a multi-corrective eye contour treatment that fights against signs of fatigue and helps preserve the youthfulness of your eyes.