Importance of Vitamins for Your Eye Health

Posted By Key-Whitman Eye Center || 8-Mar-2013

What you eat can improve your eye health and vision. Vitamins are essential for your overall health, including the health of your eyes. By eating plenty of vitamins C and E, you may help prevent age-related vision problems, such as cataracts and macular degeneration, which is the leading cause of blindness in adults over age 60. Vitamin A can also help prevent age-related eye conditions, as well as dry eyes, some eye infections and it could even improve your night vision.

When planning what you’ll eat each day, consider how many vitamins are found in the foods you choose to eat. Improve your eye health before your next eye exam by eating plenty of vitamin-rich foods. Not sure where to find vitamins A, C and E?

  • Vitamin A - A lack of vitamin A can cause night vision problems, dry eyes and even leads to some eye infections, cataracts and macular degeneration. Vitamin A is found in colorful fruits and vegetables as well as beef, chicken liver, cod liver oil, milk and eggs.
  • Vitamin C - Like vitamin A, vitamin C may reduce your risk of developing cataracts or macular degeneration. Vitamin C is found in oranges, orange juice, red and green bell peppers, grapefruit, strawberries, broccoli and kale.
  • Vitamin E - Vitamin E is also thought to reduce risk of developing cataracts and macular degeneration of the eye. It is also a powerful antioxidant that and is found in almonds, hazelnuts, peanut butter, spinach, avocados, olive oil and whole grains.

Do you struggle to eat spinach? Try this delicious Parmesan Spinach Cake recipe from


2 ounces fresh spinach, (mature spinach is best)
1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
1/2 cup finely shredded Parmesan cheese, plus more for garnish
2 large eggs, beaten
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper


  1. Preheat oven to 400°F.
  2. Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan, eggs, garlic, salt and pepper; stir to combine.
  3. Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full).
  4. Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.

Do you have a favorite vitamin-rich recipe? Share it with us on our Facebook page!

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