The foods highest in vitamin C per calorie are bell peppers. That’s good for your eye’s blood vessels and may reduce your risk of developing cataracts, according to scientific research. It can be found in a wide variety of fruits and vegetables, such as strawberries, bok choy, cauliflower, and papayas. Since heat degrades vitamin C, opt for raw foods whenever possible. Peppers with vibrant colors also contain vitamins A and E that are good for the eyes.

Half of adults’ daily vitamin E allowance is found in an ounce of these seeds or almonds. Vitamin E and other nutrients have been shown in a sizable study to slow the progression of age-related macular degeneration (AMD). It might also aid in cataract avoidance. Other excellent sources of vitamin E include hazelnuts, peanuts (which are technically legumes), and peanut butter.

For instance, foods high in vitamin C and E include kale, spinach, and collard greens. Zeaxanthin and lutein, two carotenoids, are also present. These plant-based vitamin A supplements reduce your risk of chronic eye conditions like AMD and cataracts. Western diets typically don’t provide enough of them for most people.

DHA and EPA are the two types of omega-3 fatty acids your retinas require to function properly. Both are present in seafood in addition to fatty fish like salmon, tuna, and trout. Additionally, omega-3s appear to shield your eyes from glaucoma and AMD. Dry eyes have been associated with low levels of these fatty acids.

The beta-carotene found in orange fruits and vegetables, such as sweet potatoes, carrots, cantaloupe, mangos, and apricots, aids in night vision, your eyes’ capacity to adapt to darkness. A sweet potato also contains a small amount of vitamin E and more than half the recommended amount of vitamin C daily.

Zinc transports vitamin A from the liver to the retina, where melanin, a protective pigment, is produced. The highest amount of zinc per serving is found in oysters, but you don’t have to love shellfish to get enough of it: Good sources include dark and white meat from chicken, pork, and beef.

Want to slow AMD and maintain your nighttime vision sharpness by choosing a vegetarian, low-fat, high-fibre option? Black-eyed peas, kidney beans, lentils, and chickpeas are also rich in zinc. Additionally, a can of baked beans will work.

A fantastic package deal Your body can better utilize the lutein and zeaxanthin from an egg’s yolk thanks to the zinc in it. These substances’ yellow-orange color prevents damaging blue light from harming your retina. They assist in increasing the quantity of antioxidant pigment in the macula, the area of your eye that regulates central vision.

Lutein and zeaxanthin are not produced by the body, but they are available year-round in squash. Moreover, summer squash contains zinc and vitamin C. The winter variety also contains omega-3 fatty acids and vitamins A and C.

These closely related vegetables contain vitamin A (as lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E, which is another potent combination of nutrients. All of them act as antioxidants to shield the cells in your eyes from free radicals, an unstable molecule type that damages sound tissue. Your retinas are particularly weak.