Vitamin C for healthy eyes

Vitamins for Healthy Eyes

In today’s lifestyle, we probably use screens just for everything – to work, relax or just to keep up with daily life. We even bring our phones to toilets and use them right before bedtime! 

They are often overworked more than you believe, and require a very unique set of nutrients! We do not want to wait till sh*t happens and develop blurry vision or age-related eye issues before we start caring for our precious eyes. Here are some key eye vitamins and nutrients to support our eye health:

Lutein & Zeaxanthin

Lutein and Zeaxanthin are two very important carotenoids with anti-inflammatory properties. They are great antioxidants that work to protect your eyes from free radical damage, whereby a reduction of such antioxidants over time can impair eye health. 

Lutein is known to improve or even prevent age-related macular disease. People who got the most lutein and zeaxanthin had a much lower risk for developing new cataracts!

However, our body does not produce such nutrients, hence we must get the daily dose from our diet. Load up dark green leafy vegetables such as kale, sweet potato leaves, spinach and other colourful fruits and vegetables such as broccoli, corn, paprika and tangerines – they contain the much required Lutein & Zeaxanthin!

The best part – they don’t just benefit your eyes, but also your cognitive and skin health! Want to learn more about how Lutein & Zeaxanthin benefits the other parts of your body? Click here to learn more.

Vitamin C

Vitamin C forms collagen, a protein that provides structure to your eyes. Long-term consumption is believed to slow the progression of age-related macular degeneration and minimize the chance of developing cataracts. 

Good food sources of Vitamin C include oranges, grapefruit, berries, potatoes and tomatoes. Note that light destroys vitamin C, so if you prefer to drink juices, it’s best to buy them in opaque bottles!

Vitamin E 

Vitamin E is a powerful antioxidant, protecting eye cells from harmful free radicals which break down healthy tissue. Sometimes, free radicals may damage the protein within the eyes, causing cloudy areas on the lens of the eye, also known as cataracts. Some excellent natural sources of Vitamin E include almonds, peanuts, vegetable oils (e.g. corn oil, soybean oil, safflower oil etc) and sweet potatoes.


Zinc brings Vitamin A from the liver to the retina, the innermost, light-sensitive layer at the back of the eyeball. It is essential to produce a pigment called melanin, which protects the macular and retina, keeping them in good health and working properly. A greater amount of melanin means better protection from damaging light! Studies have also shown that zinc deficiency is linked with cataract formation. 

Our body is not able to store zinc, so remember to get enough every day! Good food sources include seafood, eggs, tofu, shellfish and oysters.

Omega-3 Fatty Acid

Getting enough omega-3 fatty acids can help to reduce the risk of dry eyes syndrome. They are also thought to promote healthy macular function and retina function. They can be found in salmon, sardines, herring, tuna and other cold-water fishes!

Since my body can’t produce some of the nutrients, do we need supplements?

Vitamins such as Lutein, Zeaxanthin and Vitamin C can’t be produced by our body and are only obtainable through diet. Unfortunately, most of us don’t consume enough of the foods that contain these important nutrients. Lutein supplements may be a great alternative to fill your nutritional gap. 

Lookafter Digital Eyes Lutein Gummy is packed with the essential eye vitamins you require in this digital age! These bite-sized treats contain Lutein & Zeaxanthin with other added eye vitamins such as Vitamin C, E, Niacin and blueberry dry extract to:

  1. Strengthen blue light defense
  2. Nourish tired & strained eyes
  3. Support overall eye health
Other ways of promoting eye health

Besides diet and supplements, there are also other things we should make a conscious effort to maintain our eye health in this modern lifestyle.

  1. Use blue light spectacles to block blue light and keep your eye moist with eye drops
  2. Remember to take breaks during your screen time and incorporate blinking breaks to avoid dry eyes and digital eye strain
  3. Wear sunglasses to protect your eyes from harmful UV light
  4. Avoid smoking. Studies have shown that smoking increases the risk of age-related macular degeneration, cataracts and glaucoma. 

Nourishing your eyes has never been more important. Now that you know the unique eye nutrients your eye needs, it’s time to look into your diet and habits. Your eyes is a degenerative organ, often neglected in this digital age. You can’t stop ageing – but you can slow it down by nourishing them with the nutrients they require!