Taking care of our eyes may be another daunting task, trying to get enough vitamins and nutrients from kale! How much can you eat of it every day? If you can take it in smoothies everyday or every other day you are doing better than most. Our work and living environments have possibly more to do with our eye health than vitamins but here you have it, a run down of all the vitamins great for the eyes:

Vitamin A is crucial for maintaining good vision, especially in low light. It helps to produce rhodopsin, a pigment in the retina that aids night vision. A deficiency in vitamin A can lead to dry eyes and more severe issues like night blindness. Foods rich in vitamin A include sweet potatoes, carrots, spinach, and kale.

Vitamin C is a powerful antioxidant that can help prevent cataracts and protect the eyes from damage caused by free radicals. It supports the health of blood vessels in the eyes and may reduce the risk of age-related macular degeneration (AMD). Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources of vitamin C.

Vitamin E is another important antioxidant that protects eye cells from oxidative stress. Research suggests that vitamin E may reduce the risk of developing cataracts and AMD. Nuts, seeds, spinach, and avocados are good sources of vitamin E and should be included in a healthy diet for eye health.

Lutein and Zeaxanthin are carotenoids found in high concentrations in the retina. They help filter harmful blue light and protect against oxidative damage. These nutrients can be found in green leafy vegetables like kale and spinach, as well as in eggs.

Omega-3 Fatty Acids are also beneficial for eye health, particularly in reducing the risk of dry eye syndrome and AMD. They have anti-inflammatory properties and can support overall eye function. Fatty fish such as salmon, walnuts, and flax seeds are rich in omega-3s.

Adding these vitamins and nutrients by extra oral vitamins is fine. It's always a good idea to discuss dietary changes or supplementation with a healthcare professional, especially if you have existing eye conditions or concerns.