Edited By: Pragati Bhandari

Carrots Carrots are well-known for their high content of beta-carotene, which the body converts into vitamin A. Vitamin A is essential for good vision, and a deficiency can lead to night blindness.

Spinach Spinach is rich in antioxidants, including lutein and zeaxanthin, which are beneficial for eye health. These compounds are found in the macula of the eye and are believed to protect against age-related macular degeneration (AMD) and cataracts.

Kale Similar to spinach, kale is packed with lutein and zeaxanthin, making it another great choice for eye health. It also contains vitamin C and beta-carotene.

Citrus Fruits  Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin C. Vitamin C is an antioxidant that helps reduce the risk of cataracts and AMD.

Fish Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which are beneficial for eye health. Omega-3s help protect against dry eyes, macular degeneration, and cataracts.

Nuts and Seeds Almonds, walnuts, chia seeds, and flaxseeds are all great sources of vitamin E and omega-3 fatty acids. Vitamin E is an antioxidant that helps protect the eyes from oxidative damage.

Berries Blueberries, strawberries, and other dark-colored berries are rich in antioxidants and vitamin C, which can help reduce the risk of cataracts and AMD.

Eggs Eggs are a good source of lutein, zeaxanthin, vitamin E, and zinc. These nutrients are important for maintaining good eye health and may help protect against age-related vision problems.