Studies over the last twenty years have determined that nutrients zinc, copper, vitamin C, vitamin E, and beta carotene and now also omega-3 fatty acids (including DHA), lutein, and zeaxanthin are vital for eye health.

Cold-water fish

Tuna, salmon, trout, mackerel, sardines, anchovies, and herring

Nuts and Legumes

Walnuts, Brazil nuts, cashews, peanuts and lentils

Seeds           

Chia, flax and hemp seeds

Leafy greens

spinach, kale and collards

Orange vegetables

Carrots, squash and sweet potatoes

Brightly coloured fruits

Berries such as blackberries, blueberries, raspberries, strawberries

Citrus fruits such as oranges, lemons and grapefruit

Pomegranates and Guava

Eggs  

Beef

Water

Source: Medical News today