Dairy products such as milk, yogurt, and fresh cheese contain many minerals that help improve retinal and choroid health. Consume at least one type of dairy product daily to support eye health.

Eggs, especially the yolks, are rich in vitamin A, lutein, zeaxanthin, and zinc. These nutrients help reduce the risk of age-related macular degeneration and cataracts, while also protecting the cornea and enhancing overall eye health.

Carrots are rich in beta-carotene, a precursor to vitamin A. According to experts, this food not only helps improve vision but also aids in reducing cholesterol. Add carrots to soups, boil them, or blend them into smoothies to maximize their nutritional benefits.

Nuts are rich in vitamin E, zinc, and antioxidants. They can help fight free radicals, protect eye cells, and reduce dry eyes. Eat a handful of nuts like walnuts, almonds, and sunflower seeds daily for bright, healthy eyes.

Green vegetables such as spinach and kale contain abundant lutein, zeaxanthin, and vitamin C—nutrients vital for eye health. These vegetables should be eaten raw or lightly blanched to preserve their maximum nutritional value.

Bao Bao (According to Times of India)

Photos: Bao Bao, AI