Eating a balanced diet not only keeps your body healthy, but it can also promote good eye health. Your eyes need proper nutrition to function well and maintain good vision.

A diet rich in nutrients like vitamins, minerals, and antioxidants can help protect your eyes from damage and reduce the risk of developing age-related eye diseases. Here’s a diet plan to keep your eyes healthy:.

Leafy Greens

Leafy greens like spinach, kale, and collard greens are rich in vitamins A, C, and E, as well as carotenoids like lutein and zeaxanthin.

These nutrients help protect the eyes from damage caused by blue light, reduce the risk of cataracts and macular degeneration, and improve overall eye health. Incorporate leafy greens into your diet by adding them to salads, soups, and smoothies, or by sautéing them as a side dish.

Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons are packed with vitamin C, which is essential for maintaining healthy blood vessels in the eyes.

Vitamin C also acts as an antioxidant, protecting the eyes from oxidative stress caused by harmful molecules. Eat citrus fruits as a snack or add them to your salads and smoothies.

Carrots

Carrots are often one of the first foods that come to mind when thinking of eye health.

This is because they’re rich in beta-carotene, a type of vitamin A that helps protect the eyes from damage and reduce the risk of cataracts and macular degeneration. Incorporate raw carrots into your meals as a snack or add them to your salads and stir-fries.

Fatty Fish

Fatty fish like salmon, tuna, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties and help protect the eyes from age-related macular degeneration.

Omega-3s also improve the function of the retina and help reduce eye dryness. Aim to eat fatty fish at least twice a week, or supplement with fish oil capsules.

Eggs

Eggs are a great source of lutein and zeaxanthin, two important nutrients that help protect the eyes from blue light and reduce the risk of macular degeneration. Eggs are also rich in vitamin A, which helps maintain healthy vision.

Incorporate eggs into your diet by eating them boiled, scrambled, or baked.

Nuts and Seeds

Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are rich in vitamin E, which acts as an antioxidant in the eyes and helps reduce the risk of macular degeneration.

Nuts and seeds are also rich in omega-3 fatty acids, which reduce inflammation and promote good eye health. Add nuts and seeds to your diet by snacking on them or using them to top your salads and yogurt bowls.

Whole Grains

Whole grains like brown rice, quinoa, and oats are rich in vitamin E, zinc, and niacin, which all promote good eye health. Zinc helps the eyes see at night, while niacin reduces the risk of cataracts.

Whole grains are also rich in fiber, which lowers the risk of age-related macular degeneration. Incorporate whole grains into your diet by swapping refined grains for whole grains in your meals.

Lean Proteins

Lean proteins like chicken, turkey, and lean beef are rich in zinc, which is essential for maintaining healthy vision. Zinc also helps the eyes see at night and reduces the risk of cataracts.

Incorporate lean proteins into your diet by grilling, baking, or sautéing them as a main dish.

Canned Tomatoes

Canned tomatoes are a great source of lycopene, a type of carotenoid that protects the eyes from damage caused by blue light. Lycopene also reduces the risk of macular degeneration and cataracts.

Add canned tomatoes to your diet by using them as a base for pasta sauces, soups, and stews.

Dark Chocolate

Dark chocolate is rich in flavonoids, a type of antioxidant that improves blood flow to the eyes and reduces the risk of cataracts and macular degeneration. Choose dark chocolate with at least 70% cocoa solids to get the most health benefits.

Eat dark chocolate as a snack or use it to make healthy desserts.