1. Spinach

Spinach is packed with carotenoids lutein and zeaxanthin, which help to protect the eyes from UV damage and reduce the risk of cataracts and macular degeneration. Just one cup of cooked spinach contains over 20% of your daily requirement of these eye-protecting nutrients.

2. Carrots

Carrots are a great source of beta-carotene, which is converted into vitamin A, an essential nutrient for eye health. Vitamin A helps to maintain the health of the cornea, the layer that covers the front of the eye. Eating carrots regularly can help reduce the risk of developing cataracts and macular degeneration.

3. Sweet Potatoes

Like carrots, sweet potatoes are also a good source of beta-carotene. Beta-carotene is converted into vitamin A, which helps to maintain the health of the cornea. Vitamin A is also important for night vision.

4. Fish

Fish, especially fatty fish like salmon, sardines, mackerel, and tuna, are great sources of omega-3 fatty acids. These fatty acids are important for maintaining the health of the retina and preventing age-related macular degeneration.

5. Eggs

Eggs are a great source of lutein and zeaxanthin, two carotenoids that help to protect the eyes from UV damage and reduce the risk of cataracts and macular degeneration. Eggs also contain other essential nutrients for eye health, including omega-3 fatty acids, zinc, and vitamin A.

6. Almonds

Almonds are a good source of vitamin E, an important nutrient for eye health. Vitamin E helps to protect the eyes from oxidative damage and reduce the risk of cataracts and macular degeneration.

7. Broccoli

Broccoli is an excellent source of lutein and zeaxanthin, two carotenoids that help to protect the eyes from UV damage and reduce the risk of cataracts and macular degeneration. Just one cup of cooked broccoli contains over 10% of your daily requirement of these eye-protecting nutrients.

8. Citrus Fruits

Citrus fruits are a great source of vitamin C, an important nutrient for eye health. Vitamin C helps to protect the eyes from oxidative damage and reduce the risk of cataracts and macular degeneration.

9. Kale

Kale is packed with carotenoids lutein and zeaxanthin, which help to protect the eyes from UV damage and reduce the risk of cataracts and macular degeneration. Just one cup of cooked kale contains over 20% of your daily requirement of these eye-protecting nutrients.

10. Sunflower Seeds

Sunflower seeds are a good source of vitamin E, an important nutrient for eye health. Vitamin E helps to protect the eyes from oxidative damage and reduce the risk of cataracts and macular degeneration.