1. Berries
Berries such as blueberries and goji berries are packed with antioxidants (zeaxanthin) that can protect the eyes against free radicals and oxidative stress which can cause age-related eye diseases. Besides that, strawberries contain high levels of vitamin c that promote healthy blood vessels in the eye.
2. Carrots
Carrots are probably one of the most popular foods to keep the eyes healthy. Carrots are loaded with beta carotene, which helps protects vision, prevent night blindness and maintain a healthy and clear cornea. Another food that is loaded with beta carotene is the sweet potato.
3. Seeds
Chia seeds and flax seeds have become popular functional foods over the past few years for their dense nutritional value. They contain high levels of omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicoapentaenoic acid (EPA) that are essential for infant vision development and promote healthy tear film secretion to maintain a healthy ocular surface and improve dry eye condition.
4. Kale
This green leafy vegetable is rich in vital nutrients and vitamins such as vitamin A, B6 and antioxidants that are crucial for eye development and help protect the most critical part of the eye, macula.
5. Nuts
Almonds, walnuts, pistachios and cashews are good sources of vitamin E and zinc that help to boost eye health. Besides, they are also rich in omega-3 fatty acids, which promotes healthy meibomian gland secretion and prevent dry eyes.
6. Citrus Fruits
Citrus fruits such as oranges, lemons, and grapefruits are packed with vitamin C. Vitamin C plays an important role in maintaining connective tissue including collagen in the cornea and retina. It is also a powerful antioxidant that helps to fight against free radical and protect against the formation of cataract! Vitamin C is one of the key vitamins that is going to help you “C” better.
7. Salmon
You may have heard this one too many times as a child, “eat fish it’s good for the eyes” Well, your mama is right! Salmon has a good amount of omega-3 fatty acids. An omega-3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.