1. Carrots

• Nutrients: High in beta-carotene, which the body converts into vitamin A, essential for good vision.
• Benefits: Vitamin A supports the retina and helps prevent night blindness.

2. Leafy Greens (Spinach, Kale)

• Nutrients: Rich in lutein and zeaxanthin, antioxidants that help filter harmful light.
• Benefits: These nutrients protect against age-related macular degeneration (AMD) and cataracts.

3. Fish (Salmon, Mackerel)

• Nutrients: Packed with omega-3 fatty acids, crucial for maintaining the health of the retina.
• Benefits: Omega-3s reduce the risk of dry eye and may slow the progression of AMD.

4. Citrus Fruits (Oranges, Lemons)

• Nutrients: High in vitamin C, an antioxidant that promotes eye health.
• Benefits: Vitamin C helps maintain the health of blood vessels in the eye, reducing the risk of cataracts and AMD.

5. Eggs

• Nutrients: Contain lutein, zeaxanthin, and zinc, which are all beneficial for eye health.
• Benefits: Zinc helps maintain the retina and may improve night vision, while lutein and zeaxanthin reduce the risk of eye diseases.

Adding these foods to a balanced diet, along with regular eye check-ups, can contribute to better eye health and help maintain good vision