It’s not always true that weakening eyesight is a result of aging. If an individual of any age prefers to follow a healthy lifestyle, they can considerably ward off the risk of eye conditions such as cataracts, glaucoma, dry eyes, poor night vision, and age-related macular degeneration (AMD). And the simplest way of doing this is consuming foods that contain essential vitamins, minerals, and other nutrients. That said, let’s take a look at some of the nutrient-rich foods essential for your eye health.

Fish

Fish are among the richest sources of omega-3 fatty acids. Omega-3 fatty acids play a vital role in visual enhancement and improve the health of the retina. These healthy acids can also help prevent dry eyes generally caused by spending too much time in front of a screen. Some of the fish that contain high levels of omega-3 fatty acids are tuna, salmon, trout, mackerel, sardines, anchovies, and herring.

Nuts and legumes

Nuts and legumes are another great source of omega-3 fatty acids. Nuts, particularly, are also packed with vitamin E, an essential vitamin to guard your eyes against age-related conditions. You can enjoy them as snacks any time during the day or mix them with cereal, yogurt, or salads. Some nuts and legumes that are beneficial for your eye health are almonds, walnuts, brazil nuts, cashews, peanuts, and lentils.

Eggs

Egg yolks are loaded with multiple nutrients that are essential for your eyes, such as vitamin A, lutein, zeaxanthin, and zinc. Vitamin A is particularly important for the cornea, which is the outer layer at the front of your eye. Lutein and zeaxanthin protect your eye against AMD and cataract while zinc enhances the health of the retina. Eggs are super versatile and can be included in breakfast, lunch, and dinner.

Carrots

Carrots are known to be one of the best foods essential for eyes as they’re rich in vitamin A and beta carotene, both of which help prevent eye infections and other severe eye conditions. You can eat raw carrots or toss them in your favorite soup or salad to enjoy the benefits.

Leafy green vegetables

Leafy greens are packed with both lutein and zeaxanthin and are an excellent source of vitamin C, another essential vitamin for your eye. Spinach and kale are two of the most nutritious foods essential for eye health. In fact, kale is a superfood for your eyes as it is filled with vitamins, minerals, and antioxidants.