Want healthy eyes? Include these superfoods into your diet 

Raw Red Pepper

Bell peppers provide the greatest vitamin C per calorie. Scientists say it may lessen your cataract risk by improving your eye blood vessels. Bok choy, cauliflower, papayas, and strawberries contain it. Go raw when possible because heat destroys vitamin C. 

Sunflower Seeds and Nut

An ounce of these seeds or almonds contains half the USDA's daily vitamin E recommendation for adults. Vitamin E and other nutrients can reduce AMD progression, according to a big study. It may also prevent cataracts.

Dark, Leafy Green

Vitamins C and E are abundant in kale, spinach, and collard greens. Also present are lutein and zeaxanthin. Plant-based vitamin A reduces the risk of AMD and cataracts. Most Westerners can't get enough.


Both DHA and EPA are essential for retinal function. Fish like salmon, tuna, and trout, as well as other seafood, include both. AMD and glaucoma may be prevented by omega-3s. Low quantities of these fatty acids cause dry eyes.

Sweet Potatoes

Beta-carotene, a vitamin A that aids night vision, is found in orange foods including sweet potatoes, carrots, melons, mangoes, and apricots. One sweet potato provides more than half your daily vitamin C and a little vitamin E.

Lean Meat and Poultry

Zinc transfers vitamin A from your liver to your retina, where it makes melanin. Oysters have the most zinc per serving, but you don't have to like shellfish to obtain enough: Beef, pork, and chicken (dark and breast) are good sources.

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