Best Vitamins to Support Healthy Eyes

We have all heard that carrots are one of the best vegetables for promoting healthy eyes, and chances are good that you include them in your children’s regular diet.

What you may not be aware of is that there are several vitamins and nutrients that contribute to eye health as well. While these vitamins may not prevent eye disease, they can help you and your children maintain your eye health. Eating a diet with healthy foods rather than resorting to supplements is always the best way to get the nutrients they need!

healthy food


Naturally found in a variety of foods, beta-carotene can help prevent damage to the eyes. Studies have shown that beta-carotene aids in protecting against dry-eye syndrome, some cases of night blindness and future macular degeneration.

Find beta-carotene in carrots, kale and sweet potatoes.


A nutrient found in the retina of the eye, lutein is able to lower the risk for macular degeneration by 43 percent when taken daily. It strengthens and protects the tissues of the eyes for improved vision health.

Find lutein in leafy greens, citrus fruits, egg yolks and orange vegetables.

Omega-3 Fatty Acids

An anti-inflammatory, omega-3 fatty acids protect tissues throughout the body and eyes. A stabilizer of blood sugar levels, omega-3 fatty acids also help fight the damage to eyesight caused by diabetes.

Find omega-3 fatty acids in leafy greens, flax seeds, chia seeds and fatty fish.

Vitamin A

Related directly to retinal health, vitamin A deficiency can lead to blindness, particularly in children. Vitamin A is one of the main nutrients found in carrots, which is why they are considered such an eye healthy food.

Find vitamin A in beef liver, eggs, milk, leafy greens like kale, and orange veggies like butternut squash and sweet potatoes.

Vitamin C

A powerful antioxidant, vitamin C helps rid the body and eyes of free radicals, which can contribute to cell damage.

Adequate intake of vitamin C will help defend your children’s health, aid in preventing eye infection and some forms of eye disease. It can also help slow cataracts in adults.

Find vitamin C in cantaloupe, strawberries, kale and oranges.

Vitamin D

Found naturally in the sun, research has shown that most people are deficient in this vitamin, especially in colder climates during the winter. Vitamin D is essential for overall eye health and vitamin D deficiency is believed to be related to dry eye.

Find vitamin D in milk, mushrooms, pork, and fatty fish like salmon and tuna.

Vitamin E

Vitamin E works in tandem with vitamins A and C to strengthen the tissues and cells throughout the body; eyes included. This fat-soluble antioxidant also plays a role in the prevention of cataracts and macular degeneration.

Find vitamin E in almonds, peanuts and sunflower seeds.


Well-known for its role in the division and growth of cells, zinc benefits the tissues within the eyes and protects the retina.

Find zinc in fatty fish and nuts.

Real Kids is dedicated to protecting children’s eye health from damaging UV rays. Visit our website to view our wide selection of sun protection for every child’s needs.