What is the best food for the eyes?

It may be of great importance for individuals to choose fruits and food that can be beneficial to us.
Some of these choices are listed below:
ORANGE-COLORED VEGETABLES AND FRUITS WITH VITAMIN A
Perhaps the best-known eye-healthy nutrient is vitamin A. Your retina needs plenty of vitamin A
to help turn light rays into the images we see. Also, without enough vitamin A, your eyes can’t
stay moist enough to prevent dry eye.
Carrots are a well-known source of vitamin A. Sweet potatoes provide even more vitamin A.
As an antioxidant, vitamin C helps protect the body from damage caused by some things we eat,
unhealthy habits and environmental factors. Fried foods, tobacco smoke and the sun’s rays can
produce free radicals–molecules that can damage and kill cells
VITAMIN C
Vitamin C helps repair and grow new tissue cells include citrus fruits, such
as oranges, tangerines, grapefruit and lemons. Lots of other foods offer vitamin C,
including peaches, red bell peppers, tomatoes and strawberries. Antioxidants can prevent or at
least delay age-related macular degeneration (AMD) and cataracts, according to the Age-Related
Eye Diseases Study (AREDS).
VITAMIN E

Another important antioxidant is vitamin E, which helps keep cells healthy. Vitamin E can be
found in avocados, almonds and sunflower seeds.
Cold-water fish with omega-3 fatty acids

LEAFY GREEN VEGETABLES RICH IN LUTEIN AND ZEAXANTHIN
Lutein and zeaxanthin are antioxidants found in the pigments of leafy green vegetable
Kale and spinach have plenty of these nutrients. They are key to protecting the macula, the area of
the eye that gives us our central, most detailed vision. Other foods with useful amounts of lutein
and zeaxanthin include romaine lettuce, collards, turnip greens, broccoli and peas.

BEANS AND ZINC
All kinds of beans (legumes), including black-eyed peas, kidney beans and lima beans. Other
foods high in zinc include oysters, lean red meat, poultry and fortified cereals. The mineral zinc
helps keep the retina healthy and may protect your eyes from the damaging effects of light.
However, zinc can lower the amount of copper in your body, which we need to help form red
blood cells.