Studies over the last twenty years have determined that nutrients zinc, coppervitamin 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

cold water salmon

 

 

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

 

 

Nuts and Legumes

pile of nuts and legumes

 

 

Walnuts, Brazil nuts, cashews, peanuts and lentils

 

 

 

Seeds           

Chia seeds in wooden spoon

 

Chia, flax and hemp seeds

 

 

 

 

Leafy greens

bunch of kale

 

spinach, kale and collards

 

 

 

 

Orange vegetables

bunch of carrots

 

Carrots, squash and sweet potatoes

 

 

 

Brightly coloured fruits

raspberries-strawberries-blueberries

 

 

Berries such as blackberries, blueberries, raspberries, strawberries

 

 

 

oranges-limes-lemons

 

 

Citrus fruits such as oranges, lemons and grapefruit

 

 

 

Pomegranates and Guava

pomegranate seeds

 

 

 

 

 

 

guava

Eggs  

eggs

Beef

roast beef

Water

Source: Medical News today