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Your eyes need constant nourishment to fight strain, dryness, and age-related vision loss. Nutrients like vitamin A, lutein, zinc, and omega-3s keep them sharp and strong.
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Rich in beta-carotene, which converts to vitamin A, essential for the retina and low-light vision.
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Leafy greens are loaded with lutein and zeaxanthin, antioxidants that filter harmful blue light and reduce the risk of macular degeneration.
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Oranges, lemons, and amla are rich in vitamin C, which supports collagen in the cornea and fights oxidative stress that can damage vision.
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Salmon, sardines, and mackerel supply DHA and EPA, omega-3 fatty acids vital for retinal health and tear production.
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Egg yolks contain lutein, zeaxanthin, and zinc, which help absorb vitamin A better and protects against age-related macular degeneration (AMD).
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Almonds, walnuts, chia seeds, and flaxseeds offer vitamin E and omega-3s that combat free radical damage and inflammation.
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Like carrots, they're rich in beta-carotene and also provide vitamin E, a double layer of protection against retinal damage.
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Red, yellow, and green capsicum are packed with vitamin C and carotenoids that improve circulation to eye tissues and reduce oxidative stress.
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Chickpeas, rajma, and masoor dal are loaded with zinc, which helps transport vitamin A from the liver to the retina.
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Brown rice, oats, and quinoa have a low glycaemic index and are rich in vitamin E, zinc, and niacin, protecting eyes from oxidative stress.
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