As the days get longer and the sun shines brighter, it’s the perfect time to focus on a part of your body that works overtime in the summer: your eyes. From UV exposure to allergens and screen time, your vision faces more challenges during the warmer months. Fortunately, the right vitamins can help support and protect your eye health all summer long.
Here’s a roundup of the best vitamins and nutrients to include in your diet—or supplement routine—to keep your eyes clear, comfortable, and protected, as shared by our expert Dr Shrey Srivastav, Senior Consultant and Physician, Sharda Hospital - Noida. Here is everything you need to know!
1. Vitamin A: The Vision Powerhouse
Vitamin A is essential for maintaining good vision, particularly in low-light conditions. It supports the health of the cornea (the eye’s outer layer) and helps prevent dryness and night blindness. It also plays a role in reducing the risk of macular degeneration and cataracts.
Find it in:
Sweet potatoes
Carrots
Spinach
Kale
Egg yolks
Liver
Tip: Look for beta-carotene, the plant-based precursor to vitamin A, in orange and dark green vegetables.
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2. Vitamin C: Your UV Defender
Vitamin C is a powerful antioxidant that protects the eyes against UV damage and oxidative stress. It also supports collagen production, which helps maintain the structure of the eye—especially the cornea and blood vessels.
Find it in:
Oranges
Strawberries
Kiwi
Bell peppers
Broccoli
Bonus: Pairing vitamin C with vitamin E enhances antioxidant protection.
3. Vitamin E: The Anti-Aging Ally
Vitamin E works alongside vitamin C to combat free radicals that can cause damage to eye cells. It’s particularly beneficial in slowing the progression of age-related eye conditions like cataracts and macular degeneration.
Find it in:
Almonds
Sunflower seeds
Hazelnuts
Avocados
Spinach
4. Lutein and Zeaxanthin: Natural Sunblock for Your Eyes
These carotenoids act like internal sunglasses, filtering harmful blue light and shielding your eyes from UV rays. They’re found in the retina and can help reduce the risk of chronic eye diseases.
Find them in:
Kale
Swiss chard
Corn
Peas
Egg yolks
Zucchini
Fun Fact: Eating lutein- and zeaxanthin-rich foods can enhance visual contrast and glare tolerance—perfect for bright summer days!
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5. Zinc: The Vision Transporter
Zinc helps vitamin A do its job by transporting it from the liver to the retina to produce melanin, a pigment that protects the eyes. Zinc deficiency can lead to night blindness and poor vision.
Find it in:
Oysters
Chickpeas
Cashews
Beef
Pumpkin seeds
6. Omega-3 Fatty Acids: The Dry Eye Reliever
Spending more time outdoors—or in air-conditioned spaces—can dry out your eyes. Omega-3 fatty acids help reduce inflammation and support tear production, making them ideal for preventing and managing dry eye syndrome.
Find them in:
Salmon
Mackerel
Flaxseeds
Walnuts
Chia seeds
Seasonal Tips for Healthy Summer Eyes
Wear UV-blocking sunglasses to protect against sun damage.
Stay hydrated—dehydration can exacerbate dry eyes.
Limit screen time or use blue light filters when indoors.
Add eye-friendly foods to your summer salads, smoothies, and snacks.
Bottomline
Your eyes are your window to summer’s beauty—beaches, sunsets, hikes, and more. By nourishing your body with these essential vitamins and nutrients, you’re not just improving your eye health today but also protecting your vision for the years to come.
[Disclaimer: If you're considering supplements, talk to your eye doctor or a healthcare professional to ensure you're getting the right dose and combination for your individual needs.]