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As we get older, the need for healthy nutrition increases due to several reasons. Our bodies require more vitamins and nutrients to continue working properly, and it takes more time and is more difficult for the body to digest and process these additional vitamins.

Knowing fully well that the eyes are one of the most important sense organs, certain vitamins and nutrients should be consumed regularly to help protect the eye from eye diseases that are common among adults such as cataracts, glaucoma, age-related macular degeneration, diabetic retinopathy, dry-eye syndrome e.t.c.

Some vitamins and nutrients needed for optimal eye health

Vitamin A

Vitamin A is of great benefit to the eyes because it helps prevent loss of night vision and dry macular degeneration. Vitamin A can be found in carrots, yellow oranges and bilberries (which is a smaller sized berry that is darker blue colour than blueberries and it helps to reduce blood sugar levels thereby preventing diabetic retinopathy).


Both omega-3 and omega-6 play a very important role in the treatment and prevention of dry-eye syndrome. These nutrients can be gotten from fish and nuts as well as supplement tablets.

Vitamin B2 (Riboflavin)

This vitamin helps to strengthen the cornea and stops the onset of the eye disorder keratoconus (the bulging out of the cornea). Riboflavin can be found in foods such as milk, eggs, fortified cereals, plain yoghurt, offal meat such as kidney and liver.

Although we can get vitamins by taking supplements, it is best to get these nutrients through a healthy diet. We recommend diets high in fruits and vegetables and low in trans fats and sugar because such healthy diets offer greater benefits to an individual’s eye health. People with eye problems should consult their eye doctors before taking vitamin supplements.

Nutrition and our eye health are important lifelong concerns, therefore do not wait until an eye problem starts before making healthier diet choices.