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These include :
- Carrots: help your eyes by supplying beta-carotene, which strengthens night vision.
- Leafy Greens: Kale and spinach in particular are packed with more than 20 milligrams (in just one cup!) of lutein and zeaxanthin—two nutrients that do wonders for your eyes. These nutrients have been shown to reduce the risk of age-related macular degeneration and cataracts.
- A Breakfast of Eggs and Orange Juice: Both contain almost as much lutein and zeaxanthin as leafy greens, which makes them a good alternative if you’re not a fan of greens!
- Citrus Juice: This includes grapefruit juice and orange juice because of their high levels of vitamin C which is not only great for your immune system juggernaut, but it’s also been shown to help minimize the risk of cataracts and age-related macular degeneration?
- Nuts and Seeds: Vitamin E protects the cells in our eyes from free radicals and slows the progression of cataracts and age-related macular generation. Eat just one ounce of sunflower seeds or almonds, and you’ll earn more than a third of the daily value of vitamin E. Love peanut butter? It’s a great source of Vitamin E and protein too!
- Oily Fish: Like salmon, mackerel, and anchovies. These types of fish are high in essential fatty acids- good for your entire body, including your eyes, by helping with visual development, retinal function, and possibly protecting against dry eye.
- Oysters and Liver: are both full of zinc, which if we don’t consume enough of can lead to poor vision and cataracts. Other good sources of zinc are fish, poultry, and black beans.