To support eye health through your diet, focus on the following nutrient-rich foods:

1. Orange-Colored Fruits and Vegetables (Vitamin A)

• Why: Vitamin A is crucial for maintaining a healthy retina and keeping your eyes moist, reducing the risk of dry eye.
• Best sources: Sweet potatoes (over 200% of the daily recommended dose), carrots, cantaloupe, and apricots.

2. Fruits and Vegetables Rich in Vitamin C

• Why: Vitamin C is a powerful antioxidant that helps repair tissue, prevent cellular damage, and delay age-related conditions like macular degeneration (AMD) and cataracts.
• Best sources: Oranges, tangerines, grapefruits, lemons, peaches, red bell peppers, tomatoes, and strawberries.

3. Foods High in Vitamin E

• Why: Vitamin E protects cells from damage and supports overall eye health.
• Best sources: Almonds, sunflower seeds, and avocados.

4. Cold-Water Fish (Omega-3 Fatty Acids)

• Why: Omega-3s support tear production, reducing dry eye symptoms, and may lower the risk of eye diseases as you age.
• Best sources: Salmon, tuna, sardines, halibut, and trout.

5. Leafy Greens (Lutein and Zeaxanthin)

• Why: These antioxidants protect the macula, which is responsible for sharp central vision.
• Best sources: Kale, spinach, romaine lettuce, collards, turnip greens, broccoli, and peas. Eggs are also a good source.

6. Beans and Legumes (Zinc and Copper)

• Why: Zinc keeps the retina healthy and protects against light damage, while copper supports red blood cell formation.
• Best sources: Black-eyed peas, kidney beans, lima beans, lean red meat, poultry, oysters, and fortified cereals.

Incorporating these nutrient-dense foods into your meals can help maintain and protect your vision, especially as you age. Aim for a balanced and colorful diet to ensure you’re getting a variety of eye-supporting nutrients.

****(Source: AMERICAN ACADEMY OF OPHTHALMOLOGY)****