Sunglasses Aren’t Enough: How Nutrition Supports Eye Health in Summer

We all know that sunglasses are a must when the summer sun is shining. But while they protect your eyes from UV rays on the outside, what are you doing to support your eyes from the inside?

The truth is: good nutrition plays a big role in keeping your eyes healthy – especially in summer. Whether you're spending more time outdoors, in front of screens, or in dry, air-conditioned spaces, your eyes are under extra stress this time of year.

Here’s how the right vitamins and minerals can help – and what to look out for to give your eyes the care they deserve.

Why Eye Health Needs Extra Attention in Summer

• Stronger sunlight increases exposure to harmful UV rays
  

• Dry air and air conditioning can lead to irritated, tired eyes
  

• More screen time (think summer travel or remote work) adds digital strain
  

• Longer days can mean tired eyes, especially in low light conditions
  

It’s not just about sunglasses – it’s about supporting your vision from within.

1. Vitamin A – For Sharp Night Vision & Eye Surface Health

Vitamin A helps maintain a clear, healthy surface on your eyes (the cornea) and supports your ability to see in low light. One important source of vitamin A is beta-carotene – a plant-based antioxidant that your body converts into vitamin A as needed.

Why it matters in summer:
After sunny days come dimly lit summer nights. Vitamin A – especially from beta-carotene – helps your eyes adapt to changing light and stay comfortable, even after long, dry days outdoors.

Good sources:
Cod liver oil, colorful vegetables like carrots and sweet potatoes, and quality supplements like our beta-carotene.

2. Vitamin C – Your Eye’s Natural UV Defence

Vitamin C is a powerful antioxidant that protects your eyes from damage caused by sunlight and environmental stress. It also helps maintain healthy blood vessels in your eyes.

Why it matters in summer:
UV rays can speed up eye ageing and damage lens tissue. Vitamin C helps fight off that stress – naturally.

Good sources:
Citrus fruits, berries, and our Vitamin C or Multivitamin.

3. Vitamin E – Moisture & Long-Term Protection

Another key antioxidant, Vitamin E helps protect the delicate cells in your eyes and keeps them moisturised.

Why it matters in summer:
Heat, dry air, and too much sun can dry your eyes out. Vitamin E supports tear production and overall eye comfort.

Good sources:
Nuts, seeds

4. Omega-3 – For Dry, Tired Eyes

Omega-3 fatty acids (especially DHA) are a major part of your retina and help reduce inflammation and dryness.

Why it matters in summer:
Whether it’s sea air, swimming, or hours in front of a laptop, summer often brings dry or itchy eyes. Omega-3s help keep them fresh and comfortable.

Good sources:
Fatty fish and our sustainably sourced Omega-3 Fish Oil or Vegan Omega-3

5. Zinc – Sharp Vision, All Season Long

Zinc helps your body absorb vitamin A and plays a key role in maintaining healthy retinas.

Why it matters in summer:
Extra screen time and outdoor glare can put strain on your eyes. Zinc supports clear, focused vision.

Good sources:
Legumes, seeds, and our high-absorption Triple Zinc.

6. Selenium – A Small Mineral With Big Protective Power

Selenium works hand-in-hand with antioxidants like vitamin E to protect your eyes from oxidative stress.

Why it matters in summer:
More sunlight = more oxidative stress. Selenium strengthens your eye’s natural defences.

Good sources:
Brazil nuts

Simple Summer Habits for Happy Eyes

• Drink plenty of water – Stay hydrated to support tear production
  
• Wear quality sunglasses – Look for UV400 protection
  
• Eat your colours – Leafy greens and orange veggies contain natural eye-protective pigments
  
• Rest your eyes – Follow the 20-20-20 rule (every 20 minutes, look 20 metres away for 20 seconds)
  
• Support with supplements – A smart daily routine can cover any nutritional gaps

See the Summer Clearly

Your eyes are your windows to the world – they take in sunsets, laughter, loved ones, and life’s little moments. Especially in summer, they work harder than ever.

Sunglasses can shield them from the sun, but true protection starts from within. By giving your body the nutrients it needs, you’re not just supporting your vision – you’re nurturing clarity, focus, and the freedom to fully enjoy every bright, beautiful day.

This season, care for your eyes with intention. Let them shine – clearly, comfortably, and naturally.