Best Nutrients for Your Eyes Image

An A-Z Guide to the Best Nutrients for Your Eyes

What you eat and how you nourish your body can help you improve your vision and your overall health. Having enough of certain nutrients for your eyes through diet or supplements can help improve your vision. You can even protect against macular degeneration, reduce your risk for glaucoma, and enhance your night vision.

Best Nutrients for Your Eyes ImageIn this post, we’ll discuss the vitamins and nutrients for your eyes to see more clearly – in A-Z order, of course!

The Best Nutrients for Your Eyes:

Alpha-Lipoic Acid

Alpha-lipoic acid is an antioxidant found in dark pigmented fruits like grapes and blueberries. You can also find it in chocolate, red meat, and wine. ALA helps your body deactivate potentially damaging cells. Think of ALA as a bomb-disarming squad. ALA helps you fight against the cellular stress caused by aging which contributes to cataracts, macular degeneration and other age-related vision problems. So, get out your corkscrew, buy a chocolate bar, and celebrate the positive effects alpha-lipoic acid has on your eye health!


Bilberry is a flavonoid that can help you see better at night. It is closely related to the cranberry. The pigments that make it purple are what can actually help your eyes. It’s said that in WW2, British pilots took bilberry at night to help improve their night vision.

Copper Gluconate

Copper is a trace element that our bodies need to produce collagen and can help stop gradual vision loss due to poor oxygen circulation. Foods that are rich in copper include liver, nuts, grains, beans, and seafood. Sounds like you’re having liver for dinner, eh?


The name of this nutrient sure sounds promising, and it delivers! Eyebright helps cure irritated eyes as it is rich in inflammation-reducing tannins. This herb is rich in vitamins A and C and has long been regarded as an effective medicine for many eye conditions.

Ginkgo Biloba

Ginkgo-Biloba is an antioxidant that helps increase blood flow to the retina, which may slow down the deterioration of your retina. A stronger retina means better visual acuity for you, so start seeing better and get your ginkgo!


Glutathione is one of those important amino acids that protects the tissue around the lens of your eyes. Known for helping to reduce the incidences of cataracts, glaucoma, blindness from diabetes and retinal disease, glutathione is one powerful nutrient for your eyes! If you want to increase the glutathione levels in your body, start eating more eggs, garlic, onions and watermelons. Garlic and watermelons… that sure doesn’t sound too appetizing!


Lutein is a famous carotenoid these days and one of the most crucial eye nutrients. Many doctors say lutein is absolutely essential for healthy eyes. Lutein has been shown to lower the risk of macular degeneration, cataracts and atherosclerosis. Lutein-rich foods include veggies and fruits that have orange or yellowish pigments like tomatoes, squash, and carrots. Green vegetables such as romaine lettuce and spinach are also high in this healthy carotenoid.

N-Acetyl Cysteine (NAC)

NAC is another one of the most important amino acids. N-acetyl cysteine is said to be the building block of protein and helps increase. It helps our bodies’ produce some of the eye-protective antioxidants we’re outlining in this post.


The power of quercetin is threefold. Quercetin is an anti-inflammatory agent, antihistamine, and is an important antioxidant. Quercetin is found in citrus fruits such as berries and cherries. It has been shown to protect against macular degeneration and may even prevent folks from developing cataracts.


Rutin is a bioflavonoid that has been shown to strengthen capillaries. Strong capillaries are essential to strong eyes, so start eating buckwheat pancakes (rich in Rutin) to start seeing better!


Selenium is another trace mineral that your body uses to fight off infections and increase your future immunity. Selenium’s ability to neutralize free radicals may prevent damage to your lens and macula. It’s been reported that sufferers of glaucoma often have low selenium levels. Selenium may also help your body absorb the very important vitamin E. Fish, red meats, chicken, liver, eggs, and garlic are all good sources of this essential trace mineral!

Vitamin A

Vitamin A is one of the most important vitamins for healthy eyes, as our retinas need it to function well. It is so essential to your eyes’ health that without it, some people develop night blindness. Vitamin A foods are easy to spot as they are usually the brightest yellows, oranges, and dark green foods. For example, carrots, spinach, and sweet potatoes will help you get your daily vitamin A fix!

Vitamin C

Start thinking of vitamin C as ‘Vitamin See’ because it is one important nutrient in the fight against poor vision. Vitamin C can help lower the risk of developing cataracts, slow macular degeneration, and even reduce eye pressure in folks suffering from glaucoma. Eat lots of foods high in vitamin C, such as fruits, dark leafy greens (kale and spinach), and consider eye supplements.

Vitamin E

Of all the nutrients for your eyes, vitamin E is imperative. Not having enough vitamin E in your body can contribute to poor vision, muscle weakness, and ocular inflammation. E-at wheat germ, spinach, yams, and avocados to bulk up on this important, and yummy, nutrient!


Like lutein, zeaxanthin helps your eyes fight off oxidative stress and light damage with the power of protective pigments! The benefits of zeaxanthin are particularly important in people with blue eyes. This is because they have less pigmented eyes, so they need more protection. Think of zeaxanthin as sunglasses for your retina, helping to protect your eyes from damaging light.


The eyes are where it’s at… zinc, that is! Our eyes have the most zinc of anywhere in our bodies. We need zinc to convert raw beta-carotene (from raw carrots, for example) into straight vitamin A. While oysters are very high in zinc, so are wheat germ, liver, and pumpkin seeds.

Ensuring You Get the Best Nutrients for Your Eyes

Though it’s possible for you to get the above nutrients through a well-balanced diet, we understand it’s difficult to shop for and prepare the above foods on a regular basis. Not everyone enjoys oysters or liver, let alone wants to cook them. If you don’t eat meat, it may be even more difficult for you to get all of these nutrients. It’s one thing for us to tell you to go out and eat all of this great food that will start helping you see better, and another thing for busy, tired people to do it.

At Rebuild Your Vision, we’ve come up with a solution with our Rebuild Your Vision Ocu-Plus Formula. Our formula has a special blend of 17 high-grade nutrients shown to help improve and protect your eyesight. Our formula has all of the nutrients we just discussed, so you can cross the liver, oysters and spinach off of your shopping list.

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Join or Start the Discussion

  1. Avatar for Tyler Sorensen Elizabeth Cobbina says:

    Thank you so much helping us with this powerful info.May God richly bless you.

  2. Avatar for Tyler Sorensen Steve Crenshaw says:

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  3. Avatar for Tyler Sorensen Steve Crenshaw says:

    Hello I already have clucoma in my right eye,I think your vision supplements will help me

  4. Avatar for Tyler Sorensen Ify says:

    Relevant supplements are sure better than chemical eyedrops. tks for the info. May God reward you.

  5. Avatar for Tyler Sorensen joseph says:

    Thank you a great deal Sorensen for this valuable information on eye health.

    May you always be blessed.

  6. Avatar for Tyler Sorensen Nash says:

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    I for one appreciate the one on the A-Z nutrients information.


  7. Avatar for Tyler Sorensen grace says:


  8. Avatar for Tyler Sorensen Sharon Ashworth says:

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    Thank you
    I have appreciated your information

  9. Avatar for Tyler Sorensen Joey says:

    Thank you very much Tyler for all the information you are giving us about proper eye care.It all works. Regards and God Bless!

  10. Avatar for Tyler Sorensen JulzBaibee :) says:

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About the Author

Avatar for Tyler Sorensen

Tyler Sorensen is the President and CEO of Rebuild Your Vision. Formerly, Tyler studied Aeronautics (just like his brother) with the dream of becoming an airline pilot, however, after 9/11 his career path changed. After graduating top of his class with a Bachelor of Science in Informational Technologies and Administrative Management, he joined Rebuild Your Vision in 2002. With the guidance of many eye care professionals, including Behavioral Optometrists, Optometrists (O.D.), and Ophthalmologists (Eye M.D.), Tyler has spent nearly two decades studying the inner workings of the eye and conducting research.


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