Oily fish like salmon, tuna, sardines, anchovies, and herring are rich in omega-3 fatty acids. These are important for tear production, reducing dry eyes and inflammation, and maintaining good vision.

Nuts are also rich in omega-3 fatty acids and high in vitamin E, which can protect the eyes from age-related damage. Walnuts, cashews, peanuts, chia seeds, and flax seeds are all nutrient-rich and good for vision.

Citrus fruits contain vitamin C, an antioxidant that combats age-related eye damage. Eating lemons, oranges, and grapefruits or drinking their juice provides these beneficial nutrients.

Leafy green vegetables contain lutein and zeaxanthin, along with vitamin C, which are good for the eyes. Lutein and zeaxanthin are two major carotenoids found in the macula of the eye, which filter blue light and protect the eyes from sun damage. Consuming enough of these nutrients can reduce the risk of eye diseases like age-related macular degeneration and cataracts.

Eggs are a rich source of lutein and zeaxanthin, which may reduce the risk of age-related vision loss. They also contain vitamins C and E, and zinc, supporting overall eye health.

Carrots are rich in beta-carotene, which gives them their vibrant orange color. Beta-carotene is a precursor to vitamin A, essential for vision. Vitamin A is a component of the protein rhodopsin, which helps the retina absorb light.