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Science says it/ Here are 10 foods that protect eye health

2025-10-11 18:55:00, Shëndeti CNA

Certain nutrients, such as zinc, copper, vitamin C, vitamin E, and beta-carotene, may help reduce the risk of eye health deterioration as we age. Here are the top 10 foods for healthy eyes and good vision:

1. Fish

Fish provides higher levels of fish oil, rich in omega-3. The fish that contain the most beneficial levels of omega-3 fatty acids are: tuna, salmon, trout, mackerel, sardines.

Research shows that diet can significantly affect eye health, and omega-3 fatty acids are a key component.

2. Nuts and legumes

Walnuts are also rich in omega-3 fatty acids. In addition, they contain high levels of vitamin E, which may help protect the eyes from age-related damage.

3. Seeds

Like nuts and legumes, seeds are rich in omega-3 fatty acids and are also an excellent source of vitamin E.

4. Citrus fruits

Citrus fruits are rich in vitamin C. Like vitamin E, vitamin C is an antioxidant and is recommended by the American Optometric Association to help fight age-related eye damage.

Citrus fruits rich in vitamin C include: lemons, oranges, grapefruit

5. Green leafy vegetables

Green leafy vegetables are rich in lutein and zeaxanthin and are also rich in vitamin C, which is good for the eyes. Popular green leafy vegetables include: spinach, kale, collard greens.

6. Carrots

Carrots are rich in vitamin A and beta-carotene, which give them their orange color.

Vitamin A plays an important role in vision. It is part of a protein called rhodopsin, which helps the retina absorb light.

7. Sweet potatoes

Like carrots, sweet potatoes are rich in beta-carotene and are an excellent source of the antioxidant vitamin E.

8. Beef

Beef is rich in zinc, which is linked to better long-term eye health. Zinc may help delay age-related vision loss and macular degeneration.

9. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which may reduce the risk of age-related vision loss. Eggs are also good sources of vitamins C and E, as well as zinc.

10. Water

Fluids are essential for our lives and certainly for eye health. Drinking enough water can help prevent dehydration, which can reduce the symptoms of dry eyes. /CNA