1. Core Visual Nutrients

Vitamin A Family

• Retinol: Critical for rhodopsin in retinal photoreceptors (deficiency → night blindness)

• β-Carotene: Converts to vitamin A, supports corneal health

• Best sources: Liver, cod liver oil, egg yolks, carrots

Lutein & Zeaxanthin

• Primary macular pigments; filter harmful blue light

• Reduce age-related macular degeneration (AMD) risk by 43%

• Food sources: Spinach, kale, egg yolks

2. Antioxidant Protection Combo

Vitamin C + E Synergy

• Vitamin C: Maintains lens clarity, slows cataract progression

• Vitamin E: Reduces retinal oxidative damage, stabilises tear film

• Sources: Citrus fruits, nuts, dark leafy greens

Anthocyanins

• Enhance retinal microcirculation, improve dark adaptation

• Relieve digital eye strain

• Rich sources: Blueberries, black goji berries, purple cabbage

3. Structural Nutrients

DHA & High-Quality Protein

• DHA: ~50% of retinal phospholipids; vital for visual nerve development

• Protein: Builds ocular tissues

• Sources: Fatty fish, eggs, soy products

Zinc & Selenium

• Zinc: Needed for vitamin A metabolism (deficiency → impaired night vision)

• Selenium: Boosts glutathione peroxidase activity

• Sources: Oysters, Brazil nuts, whole grains

4. Targeted Supplementation by Group

⚠️ Note: Nutrient intake should be balanced. Excess vitamin A (>3,000 µg/day) can cause toxicity. Aim to obtain nutrients through diet, and consult an ophthalmologist before using supplements.