FOODS THAT BOOST EYE HEALTH

foods that can boost your eye health and protect your vision:

🥦 Vegetables & Greens

Spinach, Kale, Collard Greens – rich in lutein and zeaxanthin, antioxidants that protect against cataracts and age-related macular degeneration (AMD).
Carrots & Sweet Potatoes – high in beta-carotene (vitamin A), essential for night vision and overall eye health.
🍊 Fruits
Citrus Fruits (Oranges, Grapefruit, Lemons) – loaded with vitamin C, which helps strengthen eye blood vessels and reduce cataract risk.

Blueberries & Blackberries – packed with antioxidants that fight free radicals and support retina health.
🐟 Seafood
Salmon, Tuna, Sardines, Mackerel – rich in omega-3 fatty acids, which help prevent dry eyes and protect against AMD.
🥜 Nuts & Seeds
Almonds, Walnuts, Sunflower Seeds, Flaxseeds – good sources of vitamin E and omega-3s, which protect eye cells from damage.
🥚 Protein Foods
Eggs – especially the yolks, which contain lutein, zeaxanthin, zinc, and vitamin A, all crucial for vision.
🥛 Dairy & Legumes
Milk & Yogurt – provide vitamin A and zinc, supporting cornea health and night vision.
Lentils, Chickpeas, and Beans – rich in zinc, which helps vitamin A work better in the eyes.
✅ Extra tip: Stay hydrated and limit processed foods high in sugar and trans fats, as they can increase the risk of eye problems.

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