Want healthier eyes? 6 key nutrients backed by studies that truly support vision

Summer is here, and so are the harsh sun rays, dust, and long hours in front of screens. All these can take a toll on your eyes. But don’t worry, nature has your back. A few essential vitamins and minerals can help protect and nourish your vision during the hot months. As reported by TOI, here’s a list of the best nutrients to include in your diet for healthy eyes this season.

Vitamin A
Vitamin A is great for keeping your eyes moist and comfortable. It supports tear production and improves the smoothness of the tear film, which is the thin layer of fluid that keeps the eye surface healthy. According to a study mentioned by TOI in Clinical Ophthalmology, this vitamin can relieve dry eye symptoms. Add carrots, apricots, squash, and watermelon to your meals for a natural boost.

Vitamin C

You’ve probably heard that citrus fruits are good for you, but did you know they’re also fantastic for your eyes? Vitamin C helps reduce oxidative stress and supports the tear film. It also strengthens blood vessels and boosts collagen production in the eyes. As studied by TOI, a 10-year study published in the journal Ophthalmology found that people who consumed more vitamin C had a 33% lower risk of cataract progression. Oranges, lemons, and other citrus fruits are a must-have!

Flavonoids

These powerful antioxidants are found in many fruits and vegetables. According to TOI, a study in Biomedicine & Pharmacotherapy shows that flavonoids can protect your eyes from age-related conditions like macular degeneration, cataracts, and even glaucoma. They also reduce inflammation and long-term damage to the eyes. The more colourful your plate, the better!

Selenium
Selenium may be a trace mineral, but it plays a big role in keeping your eyes healthy. As per TOI, a study in Pharmaceutics shows that selenium, along with vitamins E and C, helps protect your eyes from oxidative stress. It can even prevent damage to your retina and reduce the risk of cataracts. You can get selenium naturally by eating a few Brazil nuts now and then.

Vitamin E

This vitamin acts like a shield for your eyes. It guards against damage caused by free radicals and helps prevent conditions like macular degeneration and cataracts. According to TOI, foods rich in vitamin E include nuts, seeds, spinach, and avocados. Easy to snack on and super good for your vision!

Omega-3 Fatty Acids

Omega-3s are known for being heart-healthy, but they’re also eye-friendly. TOI reports that they support the retina and reduce dry eye symptoms, especially helpful when pollen and dust make your eyes itchy. These fatty acids also have anti-inflammatory benefits. Find them in fatty fish like salmon and sardines, or plant-based options like flaxseeds, chia seeds, and walnuts.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.