Spinach, kale, and other leafy greens are rich in lutein and zeaxanthin, two antioxidants that help protect the eyes from harmful blue light.
Carrots are high in beta-carotene, a precursor of vitamin A, which is essential for maintaining good vision, particularly in low light.
Like carrots, sweet potatoes are rich in beta-carotene, making them beneficial for eye health.
Oranges, grapefruits, lemons, and other citrus fruits are excellent sources of vitamin C, which plays a crucial role in maintaining the health of blood vessels in the eyes.
Blueberries, strawberries, and other berries are rich in antioxidants, including vitamin C and anthocyanins, which help protect the eyes from oxidative stress.
Salmon, tuna, mackerel, and other fatty fish are rich in omega-3 fatty acids, which are essential for maintaining healthy retinas and preventing dry eyes and AMD.
Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of vitamin E and omega-3 fatty acids.
Eggs are rich in lutein and zeaxanthin, as well as vitamins C and E, which help protect the eyes from oxidative damage and reduce the risk of cataracts and AMD.
Beans, lentils, and peas are high in zinc, a mineral that plays a crucial role in maintaining healthy vision and preventing age-related eye diseases.
Whole grains like brown rice, quinoa, and oats provide vitamins E and B-complex, as well as zinc and niacin, which support overall eye health.