Vegetables like kale, spinach, collard greens, and other dark leafy greens contain lutein and zeaxanthin. These nutrients are important for your eyes as they have been shown to reduce the risk of cataracts and age-related macular degeneration, and they protect from harmful high-energy light waves. Eat just a cup of cooked dark leafy greens to get more than 20 milligrams of these essential nutrients for your eyes.
High in both vitamin A and vitamin C, as well as beta-carotene, potassium, and fiber, sweet potatoes are a top food for eye health. Beta-carotene especially has been found to be an important nutrient in combatting eye damage.
Nuts and seeds also have the power to fight off your risk of getting cataracts and macular degeneration, and they also can slow the progression of vision loss. This ability is due to the nutrients they contain like omega-3 fats, zinc, niacin, and vitamin E. If you consume just 1 ounce of sunflower seeds or almonds, you’ll get more than a third of the daily value of vitamin E.
It seems that fish are a superfood as well. In addition to fighting off inflammation in your body and giving you a healthy heart, they are also good for your vision. Fatty fish, like salmon, tuna, mackerel, and anchovies, contain essential fatty acids that help with visual development, retinal function, and protection against dry eye.
Eggs are high in zinc, omega 3 acids, zeaxanthin, and lutein, which makes them an incredible food for your eyes. These nutrients are all associated with lowering your risk of developing macular degeneration, some up to 25 percent, and zinc is helpful with night vision.
The vitamins found in this vegetable can help promote overall eye health. Carrots contain beta-carotene, a substance that the body converts to vitamin A, which is an important nutrient for eye health.