If there is one nutrient that is important for healthy eyes, it is zinc. This essential trace mineral plays a vital role in producing melanin (a protective pigment in the eyes). Zinc deficiency has been linked with impaired vision, poor night vision, and cataracts. Zinc is also recommended for people diagnosed as being at high risk for “age-related macular degeneration” (AMD) or who are already experiencing the early stages of AMD. With all this in mind, adequate daily intake of zinc through diet, nutritional supplements, or fortified foods is encouraged for good eye health. Good dietary sources of zinc include red meat, oysters and other seafood, eggs, poultry, wheat germ, mixed nuts, black-eyed peas, tofu, and baked beans.
P.S. The U.S. Food and Drug Administration (FDA) has established a dietary reference intake for zinc of 11 mg/day for males and 8 mg/day for females. Higher doses (beyond 100 mg.) should not be taken without consulting with a doctor.