Broccoli provides nutrients including vitamins A, C, and E, lutein, and zeaxanthin. All are antioxidants that can protect the cells in your eyes from free radicals that break down healthy tissues. The retina is vulnerable to damage, so eating this food regularly supports healthy eyesight.

Kale is rich in vitamins C and E. The carotenoids lutein and zeaxanthin are antioxidants in kale that protect the eyes from harmful light while reducing the risk of cataracts and macular degeneration. Lutein and zeaxanthin can also improve vision and prevent retinal damage.

Sweet potatoes provide abundant beta-carotene. This is a precursor to vitamin A, which is good for the eyes and helps prevent some vision problems. Sweet potatoes also contain vitamin E, an antioxidant that helps reduce oxidative stress and the risk of cataracts and macular degeneration.

Beans are high in fiber, maintaining good night vision and slowing the progression of macular degeneration. Chickpeas, black-eyed peas, kidney beans, and lentils are rich in zinc, which is essential for transporting vitamin A to the retina, where melanin is produced, a pigment that protects the eyes from UV rays.

Blueberries are rich in antioxidants such as vitamins C, E, and beta-carotene. These nutrients have the effect of reducing inflammation and oxidative stress in the eyes. Eating blueberries regularly can improve retinal health and prevent age-related eye diseases.

Bao Bao (WebMD, Times of India)

Photo: AI, Bao Bao