Carrots are rich in beta-carotene, which the body converts into vitamin A. This vitamin is essential for good vision and can help prevent night blindness.

Spinach and Kale:

Leafy greens like spinach and kale are packed with lutein and zeaxanthin, antioxidants that may help reduce the risk of cataracts and age-related macular degeneration (AMD).

Sweet Potatoes:

Like carrots, sweet potatoes are high in beta-carotene. They are also a good source of vitamin E, which is beneficial for eye health.

Salmon and Fatty Fish:

These fish are rich in omega-3 fatty acids, which can help protect the tiny blood vessels in the eyes. They may also help prevent AMD and dry eye syndrome.


Eggs are a good source of lutein, zeaxanthin, and zinc, all of which are important for maintaining good vision.

Oranges and Citrus Fruits:

Oranges and citrus fruits are high in vitamin C, an antioxidant that may help prevent cataracts and support overall eye health.

Nuts and Seeds:

These are good sources of vitamin E and omega-3 fatty acids, both of which can contribute to healthy eyes.