Eggs, kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, garden peas and Brussels sprouts: They are rich in Leutin and Zeaxanthine which protects your eyes from degenerations and atrophies
Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange: They are rich in Vitamin C which helps in wound healing, reduced cell damage and a good immune booster
Vegetable oils, nuts, green leafy vegetables, sweet potatoes, avocados, wheat germ, and whole grains: Good sources of vitamin E, an antioxidant, that helps protect the eyes from damaging free radicals. It as a potential treatment for Age related Macular Degenerations, and high amounts in your diet may be associated with a reduced risk of cataracts.
Carrots, sweet potatoes, squash, eggs, and green leafy vegetables: These contain Vitamin A, an essential antioxidant for good vision. It is a component of the protein rhodopsin, which allows the eye to see in low-light conditions. Beta-carotene is another antioxidant found in these foods which your body converts to vitamin A, that also helps prevent dry eyes and night blindness
Salmon, sardines, flax seeds, soybeans, and walnuts: It contains DHA, EPA; Essential fatty acids that help the fluid inside the eye drain properly and lower the risk of glaucoma, which can happen when inner eye pressure is too high. They're also the building blocks of important chemical regulators. They are the omega-3s which may help improve the eye's production of oil for tears while also reducing inflammation around the eye.
Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals: They contain Zinc, which is a mineral that helps maintain the health of the retina, cell membranes, and protein structure of the eye. Zinc allows vitamin A to travel from the liver to the retina to produce melanin. Melanin is a pigment that protects the eyes from ultraviolet (UV) light.