woman holds oranges in front of her eyes

3 Vitamins You Need For Good Eyesight And Where To Find Them


Want the lowdown on keeping your eyes healthy? Let’s look into the world of eye-boosting vitamins that your eyes will thank you for. We’re talking about the superheroes of eye health – vitamins A, C, and E, plus a few more pals who are always ready to protect those vision superpowers. 

Here are the three key vitamins for eyesight you need in your diet (and where to find them).

woman holds oranges in front of her eyes

Why do we need vitamins for eye health? 

Taking care of your eyes is a big deal. Think about it – your vision is super important in everything you do, right? So, keeping your peepers in top shape involves consuming a healthy diet. Eating the good stuff – loads of vitamins A, C, E and things like zinc – can really pump up your eye game. 

Eating a diet rich in leafy vegetables, nuts and fish and low in starchy carbohydrates appears to lower risk for age-related macular degeneration (AMD). Eating healthy foods and maintaining a healthy weight also prevents spikes in insulin. Too much insulin in our blood can lead to the onset of diabetes and diabetic retinopathy. It also wards off a host of eye problems, such as dry eye syndrome and cataracts. Read more about Which Foods Are Good For Your Eyes.

Vitamin A: the night vision superstar 

This mighty vitamin, found abundantly in vibrant orange veggies like carrots, sweet potatoes, and pumpkins, is your secret weapon for maintaining stellar night vision. But that’s not all. Leafy greens, such as spinach and kale, are also part of this stellar league, ensuring your eyes remain vigilant and sharp even after the sun sets. 

That’s because they’re rich in beta-carotene, which makes vitamin A, needed to produce rhodopsin, a protein that’s vital for vision in poor light.

Vitamin C: the age-defying shield

It’s not just a cold warrior, Vitamin C is also a guardian against age-related eye concerns. Citrus fruits, like lemons, limes, oranges, and grapefruits are a good source of vitamin C, which protects against UV light damage. Kiwis and strawberries are also great sources of vitamin C for eyes. 

And let’s not forget those vibrant berries and juicy red peppers, allies in the quest for optimal eye health. Purple-red foods, like blueberries and grapes, have pigments known as flavonoids that may act as an antioxidant. These can help to protect the light-sensing cells of the retina from damage, and may also improve blood circulation.

Vitamin E: the wise antioxidant guru

Enter the wise and ever-vigilant vitamin E. Known for its antioxidant prowess, it protects your eyes from potential damage, ensuring they stay in prime condition. To unveil the treasure trove of vitamin E, explore the world of nuts, seeds, and leafy greens. Grab a handful of almonds or dive into some sunflower seeds – a plentiful source of vitamin E for eyes.

nuts and seeds containing vitamins for eye health

More eye-loving vitamins

We’ve introduced you to the three biggies, but there’s an entire squad of eye-loving vitamins: 

The Vitamin B complex 

Vitamin B complex is another trusty sidekick for your eyes. Think B6, B9 (that’s folate), and B12 – these guys team up to lower the levels of homocysteine in your blood. When that’s too high, it might lead to issues like Age-related Macular Degeneration and other eye troubles. 

Load up on B vitamin-packed foods like leafy greens, fish, eggs, and dairy to keep your eyes shining.

Super-mineral zinc 

Don’t overlook zinc, lounging in oysters, nuts, and seeds to ensure your eyesight remains sharp and clear. Eye-boosting zinc and antioxidant vitamin C, vitamin E and beta-carotene make a powerhouse team, ensuring your eyes remain in their best condition. They can even reduce risk of vision loss from AMD.

The Omega-3 crew

Found in fish like salmon and mackerel, omega-3 fatty acids also contribute to keeping those peepers in top-notch condition. This family of polyunsaturated fats is believed to boost heart health and prevent dry eyes by helping to produce tears that keep your eyes hydrated and free from irritants

You can also find omega-3 in flaxseeds, hemp seeds, chia seeds, walnuts, edamame, seaweed, and algae. Aim for two servings of oily fish a week or supplement with high-quality fish oil or one serving a day of nuts and seeds.

fish for eye health

Five recipes inspired by vitamins for eyesight

Need some inspiration on incorporating these vitamins for the eyes into your diet? Here are five recipes that will make mealtimes not only delicious but also celebrate good eye health.

  • Carrot and sweet potato soup: A velvety blend of carrots and sweet potatoes, rich in vitamin A. Sauté onions, garlic, carrots, and sweet potatoes, then simmer with vegetable broth. Blend until smooth and season to taste.
  • Kale and spinach salad: Combine chopped kale and spinach with oranges, strawberries, and nuts. Top it off with a zesty orange and kiwi dressing for that vitamin C kick.
  • Almond-crusted salmon: Coated with crushed almonds, this salmon dish provides a double whammy of omega-3 and vitamin E. Bake the salmon until the crust is crispy and the fish is tender.
  • Mango and red pepper salsa: Dice mangoes, and red bell peppers, then toss in some kiwi for a vitamin C boost. Add chopped coriander, lime juice, and a dash of salt for a refreshing eye-healthy dip.
  • Oyster mushroom stir-fry: Sauté oyster mushrooms with a mix of colourful veggies like bell peppers, broccoli, and onions. Season with a ginger-garlic-soy sauce for an extra zing and a dash of zinc.

    Power up vitamins for eyes with exercise

    Keeping your body moving is not just great for your heart but also for your peepers. Eye issues can sometimes be linked to your overall health, and exercising in conjunction with eating vitamin A foods for eyes, and fruits and vegetables rich in vitamin C and E, will help. 

    Whether it’s a quick walk, some active house chores, or playtime with your pets or kiddos, every little bit counts. So, get your body moving to help those vitamins for eye health keep your eyes sparkling.

    Next time you're at the supermarket, load up your cart with these eye-boosting foods. Taking care of your eyes is not just a resolution for the next year – it’s a lifelong mission. Check out our blog for more eye health tips and advice.


    Buy as-you-go or set up a flexible subscription plan.

    Choose from either Daysoft SILK or Daysoft CLASSIC lenses.

    From 20pper lens with FREE delivery.

    Minimum 2 boxes per order.