Bell pepper has the most vitamin C per calorie, that is good for the blood vessels in the eyes. It could lower risk of getting cataracts.
Salmon is rich in omega-3, which the retinas needs. Omega-3 also protects from AMD and glaucoma. Low level of this fatty acids results to dry eyes. Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes.
Beta carotene is a form of vitamin A that helps the eye ability to adjust to darkness. It could be found in sweet potatoes, carrots, cantaloupe, mangoes and apricots.
Beans and Legumes
Low fat and high fiber keep your vision sharp at night. Chickpeas,black eyed peas, kidney beans and lentils are also high in zinc.
The zinc found in egg will help your use the lutein, and zeaxanthin from its yolk. It boost the amount of protective pigment in the macula the part of the eye that controls central vision.
Beef is rich in zinc, zinc help delay age-related sight loss and macular degeneration.
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.
Kale is known as a superfood by many because it contains so many important vitamins, nutrients, and minerals. It’s extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts. Lutein and zeaxanthin aren’t made in the body, so you have to incorporate them into your diet.