1. Bilberry
Bilberry is rich in anthocyanins, powerful antioxidants that improve blood circulation to the eyes and protect against oxidative stress. These compounds help strengthen capillaries in the retina, reduce eye fatigue, and enhance night vision, making bilberry ideal for people who spend long hours in front of screens or under artificial lighting.
2. Eyebright
Eyebright has been used in traditional herbal medicine for centuries to support eye health. It contains flavonoids and tannins that reduce inflammation and soothe irritated eyes. Its astringent properties help alleviate redness, dry eyes, and discomfort caused by allergies or conjunctivitis.
3. Lutein
Lutein is a carotenoid that accumulates in the macula of the retina, where it acts as a natural blue light filter. It protects the eyes from harmful free radicals, reduces the risk of age-related macular degeneration (AMD) and cataracts, and helps minimize damage from sunlight and digital screens. Found in leafy greens like spinach and kale, lutein is essential for maintaining long-term eye health.
4. Vitamin C
Vitamin C is a potent antioxidant that supports the health of blood vessels in the eyes. It promotes collagen production for a strong cornea and helps reduce the risk of cataracts. By neutralizing free radicals, it slows age-related vision decline and contributes to overall eye integrity. Common sources include citrus fruits, bell peppers, and berries.
5. Vitamin E
Vitamin E protects eye cells from oxidative damage, which is linked to conditions like AMD and cataracts. As a fat-soluble antioxidant, it works synergistically with other nutrients to neutralize free radicals, preserving healthy vision and reducing the effects of aging on the eyes. Sources include nuts, seeds, and leafy greens.
6. Zinc
Zinc plays a critical role in transporting vitamin A from the liver to the retina, where it forms melanin, a protective pigment for the eyes. It helps prevent night blindness, supports retinal function, and slows the progression of age-related eye disorders. Foods rich in zinc include oysters, beef, pumpkin seeds, and legumes.
7. Copper
Copper works together with zinc to maintain optic nerve health and prevent oxidative stress. It aids in the formation of melanin, protecting the eyes from UV damage. Because excessive zinc intake can deplete copper, this balance ensures optimal absorption and function of both minerals for long-term vision support.
