Nourish Your Vision: 6 Key Nutrients for Healthy Eyes

As the season of renewal arrives, we often feel an uplifting shift in mood and energy. Spring invites us outdoors, into the sunshine and fresh air — which is wonderful for mental well-being. However, while we enjoy these brighter days, it’s also a time when environmental stressors like pollen and stronger UV rays can place extra strain on our eyes.

While natural strategies like wearing UV-protective sunglasses and managing allergies help, you can also strengthen your eye health from the inside out. The foods you eat and the nutrients you prioritise play a powerful role in protecting and supporting your vision.

At Vitality Connect, we always encourage a whole-food-first approach. Where diet alone may not meet your needs — due to seasonal gaps or individual deficiencies — thoughtfully chosen supplements can help bridge the gap. Before making changes to your routine, it's wise to consult a trusted health practitioner to personalise your approach.

Here are six natural allies for eye health this spring:

1. Vitamin A

Known as the "vision vitamin," Vitamin A is essential for maintaining clear corneas and supporting good night vision. A deficiency in Vitamin A can lead to dryness of the eyes and even more serious conditions like night blindness. You’ll find natural sources in carrots, sweet potatoes, leafy greens, and liver. For supplementation, choose natural forms like beta-carotene from whole-food sources.

• Carrots 🥕

• Sweet potatoes 🍠

• Butternut squash 🎃

• Spinach 🥬

• Kale 🥗

• Liver (especially beef liver)

• Mango 🥭

• Apricots 🍑

• Red bell peppers 🫑

Note: Beta-carotene (from plants) converts to Vitamin A in the body. Animal sources provide preformed Vitamin A.

2. Omega-3 Fatty Acids

Omega-3s, particularly DHA, are crucial for the health of the retina. They help maintain moisture levels in the eyes, reducing the risk of dry eye syndrome — which can be aggravated by spring winds and allergens. Enjoy wild-caught salmon, mackerel, flaxseeds, chia seeds, and walnuts for plant-based omega-3s.

• Salmon 🐟 (wild-caught)

• Mackerel

• Sardines 🐟

• Anchovies

• Flaxseeds 🌿

• Chia seeds 🌱

• Walnuts 🌰

• Hemp seeds

• Seaweed / Algae oil (plant-based DHA)

Tip: For plant-based diets, prioritise flaxseed oil or algae-based supplements for DHA.

3. Vitamin C

This powerful antioxidant helps protect the eyes against oxidative damage from UV rays and environmental pollutants. It also supports the health of blood vessels in the eyes. Enjoy plenty of citrus fruits, bell peppers, strawberries, and broccoli for natural vitamin C support.

• Citrus fruits 🍊 (oranges, lemons, limes, grapefruit)

• Strawberries 🍓

• Bell peppers 🫑 (especially red)

• Broccoli 🥦

• Brussels sprouts

• Guava 🌺

• Kiwi 🥝

• Papaya

• Pineapple 🍍

  
  

4. Vitamin E

Vitamin E works alongside Vitamin C as a potent antioxidant duo, helping protect eye cells from damage caused by free radicals. Natural sources include sunflower seeds, almonds, hazelnuts, and spinach.

• Sunflower seeds 🌻

• Almonds 🌰

• Hazelnuts

• Avocado 🥑

• Spinach 🥬

• Pumpkin 🎃

• Olive oil 🫒

• Mango 🥭

  
  

5. Zinc

Zinc is a trace mineral that helps Vitamin A do its job, supporting the transport of vitamin A from the liver to the retina. It also plays a role in maintaining the health of the retina itself. Pumpkin seeds, chickpeas, cashews, and lentils are excellent whole-food sources.

• Pumpkin seeds 🎃

• Sunflower seeds 🌻

• Chickpeas 🌿

• Lentils 🍲

• Cashews

• Hemp seeds

• Quinoa

• Oats 🌾

• Red meat (grass-fed beef)

• Shellfish (oysters, crab)

  
  

6. Lutein and Zeaxanthin

These carotenoids act as natural "sunglasses" for your eyes, filtering out harmful blue light and UV rays. They’re found in abundance in leafy greens like kale and spinach, as well as in egg yolks and brightly coloured vegetables like corn and orange peppers.

• Kale 🥬

• Spinach 🥗

• Swiss chard

• Egg yolks 🍳 (pasture-raised)

• Corn 🌽

• Orange bell peppers 🫑

• Broccoli 🥦

• Zucchini

• Pistachios 🌰

• Goji berries 🍒

  
  

Final Thoughts:

While spring brings its fair share of allergens and sunlight, it also offers an abundance of fresh, seasonal produce. Use this season as an opportunity to nourish your body — and your eyes — with the gifts of nature. Focus on real, whole foods first, and use supplements thoughtfully to fill any gaps in your wellness routine.