Nutrition is key for healthy eyes

At Performance Eyecare, we care about your total health. We also understand that many don’t always eat the best foods for our health, especially eye health. In this article below you will notice several vitamins that can help improve your overall eye health. We offer high quality, eyepromise restore vitamins, in the Performance Eyecare office which both our patients, and walk-in customers can pickup at anytime!

As noted by Gary Heiting, OD, Omega-3 essential fatty acids appear to help the eye in a variety of ways from alleviating dry eye syndrome symptoms to guarding against macular damage.

The following vitamins, minerals and other nutrients have been shown to be essential for good vision and may protect your eyes from sight-robbing conditions and diseases.


Eye benefits: May reduce the progression of macular degeneration when taken in combination with zinc and vitamins C and E.
Sources: Carrots, sweet potatoes, spinach, kale, butternut squash

Bioflavonoids (Flavonoids)

Eye benefits: May protects against cataracts and macular degeneration.
Sources: Tea, red wine, citrus fruits, bilberries, blueberries, cherries, legume, soy products

Lutein and Zeaxanthin

Eye benefits of lutein and zeaxanthin: May prevent cataracts and macular degeneration.
Sources: Spinach, kale, turnip greens, collard greens, squash.

Omega-3 Fatty Acids

Eye benefits of omega-3 fatty acids: May help prevent macular degeneration (AMD) and dry eyes.
Sources: Cold-water fish such as salmon, mackerel and herring; fish oil supplements, freshly ground flaxseeds, walnuts.


Eye benefits: When combined with carotenoids and vitamins C and E, may reduce risk of advanced AMD.
Sources: Seafood (shrimp, crab, salmon, halibut), Brazil nuts, enriched noodles, brown rice.

Vitamin A

Eye benefits of vitamin A: May protect against night blindness and dry eyes.
Food sources: Beef or chicken liver; eggs, butter, milk.

Vitamin C

Eye benefits: May reduce the risk of cataracts and macular degeneration.
Sources: Sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe.

Vitamin D

Eye benefits: May reduce the risk of macular degeneration.
Sources: Salmon, sardines, mackerel, milk; orange juice fortified with vitamin D.

Vitamin E

Eye benefits: When combined with carotenoids and vitamin C, may reduce the risk of advanced AMD.
Food sources: Almonds, sunflower seeds, hazelnuts.


Eye benefits: Helps vitamin A reduce the risk of night blindness; may play a role in reducing risk of advanced AMD.
Food sources: Oysters, beef, Dungeness crab, turkey (dark meat).

In general, it’s best to obtain most nutrients through a healthy diet, including at least two servings of fish per week and plenty of colorful fruits and vegetables.