Leafy Green Vegetables: Rich in lutein and zeaxanthin, these pigments protect the macula from harmful blue light and age-related macular degeneration (AMD). Examples include kale, spinach, collard greens, and turnip greens.
Fatty Fish: Packed with omega-3 fatty acids, especially DHA, which contribute to retinal health and may lower the risk of dry eyes and AMD. Salmon, tuna, mackerel, and sardines are excellent choices.
Eggs: A good source of lutein, zeaxanthin, zinc, and vitamin A, all important for eye health. Opt for free-range eggs for better nutrient content.
Citrus Fruits: High in vitamin C, a powerful antioxidant that protects cells from damage and helps maintain healthy blood vessels in the eyes. Oranges, grapefruits, lemons, and limes are all excellent options.
Nuts and Seeds: Rich in healthy fats, vitamin E, and zinc, which are essential for eye health. Almonds, walnuts, cashews, sunflower seeds, and pumpkin seeds are good choices.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are excellent sources of vitamin C, beta-carotene, and other antioxidants that protect the eyes.
Legumes: Beans and lentils are rich in zinc, which helps transport vitamin A to the retina and is essential for night vision.
Sweet Potatoes: High in beta-carotene, which is converted into vitamin A in the body and is essential for night vision and healthy eyes.
Blueberries: Packed with anthocyanins, powerful antioxidants that protect the eyes from damage and may improve visual function.
Dark Chocolate: Contains flavonoids, which may improve blood flow to the eyes and protect them from damage. Choose dark chocolate with at least 70% cocoa content.