Maintaining good eye health requires a diet rich in vitamins, minerals, and antioxidants that support vision and prevent eye-related diseases.
Leafy Green Vegetables
Spinach, Kale, and Collard Greens – Rich in lutein and zeaxanthin, which protect against cataracts and age-related macular degeneration (AMD).
Carrots & Sweet Potatoes
High in beta-carotene (Vitamin A), which helps maintain good night vision and overall eye health
Fatty Fish
Salmon, Tuna, Mackerel, and Sardines – Rich in Omega-3 fatty acids, which reduce the risk of dry eyes and AMD
Eggs
Contains lutein, zeaxanthin, Vitamin A, and zinc, all of which support eye health and prevent night blindness.
Citrus Fruits & Berries
Oranges, Lemons, Grapefruit, and Strawberries – Packed with Vitamin C, which helps reduce the risk of cataracts and eye degeneration.
Nuts and Seeds
Almonds, Walnuts, Flaxseeds, and Chia Seeds – Contain Vitamin E and Omega-3 fatty acids, which protect eyes from oxidative stress.
Dairy Products
Milk, Yogurt, and Cheese – Good sources of Vitamin A and Zinc, which help improve vision and prevent night blindness.
Bell Peppers
Loaded with Vitamin C and beta-carotene, essential for eye protection.
Legumes & Beans
Lentils, Chickpeas, and Black Beans – Rich in zinc, which helps maintain the health of the retina.
Whole Grains
Brown Rice, Quinoa, and Oats – Contain Vitamin E, Zinc, and Niacin, which help reduce the risk of cataracts.
Water
Staying hydrated prevents dry eyes and maintains eye moisture.
Healthy Tips:
A balanced diet with these foods, combined with regular eye check-ups, can keep your vision strong and prevent common eye diseases.
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