Carrots are rich in beta-carotene, a precursor to vitamin A. Vitamin A is essential for maintaining the health of the cornea and may help prevent night blindness.
Dark, leafy greens like spinach, kale, and Swiss chard contain lutein and zeaxanthin, antioxidants that are beneficial for maintaining macular health and may help reduce the risk of age-related macular degeneration.
Eggs are a good source of lutein and zeaxanthin, as well as zinc, which plays a role in maintaining the health of the retina. These nutrients contribute to protecting the eyes from harmful high-energy light waves like ultraviolet rays.
Fatty fish such as salmon, trout, and mackerel are rich in omega-3 fatty acids, which have been associated with a lower risk of macular degeneration and dry eyes. These fatty acids are essential for the structural components of the eyes.
Citrus fruits like oranges and grapefruits are high in vitamin C, an antioxidant that supports overall eye health. Vitamin C may also help reduce the risk of cataracts and macular degeneration.
Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants that may help protect the eyes from oxidative stress. Anthocyanins, the pigments that give berries their vibrant colors, have been linked to improved night vision.
Nuts and seeds, such as almonds, walnuts, and flaxseeds, are good sources of vitamin E and omega-3 fatty acids. These nutrients may help prevent age-related macular degeneration and maintain overall eye health.
Sweet potatoes are high in beta-carotene, which the body converts into vitamin A. Vitamin A is crucial for maintaining healthy vision, and a deficiency can lead to night blindness and other vision problems.