👁️🥦 10 Foods That Are Good for Your Eyes (And Tasty Too!)

1. 🥕 Carrots

Rich in: Beta-carotene (Vitamin A)
Beta-carotene helps maintain a clear cornea and supports night vision. Carrots are the classic go-to for eye-friendly snacking.

2. 🐟 Salmon

Rich in: Omega-3 fatty acids
Omega-3s protect against dry eyes and age-related macular degeneration (AMD). Aim for fatty fish like salmon, mackerel, or sardines twice a week.

3. 🥬 Spinach

Rich in: Lutein and zeaxanthin
These antioxidants act like natural sunglasses, protecting your eyes from harmful light and oxidative damage.

4. 🥚 Eggs

Rich in: Lutein, zeaxanthin, and zinc
Egg yolks are loaded with eye-boosting nutrients and zinc, which helps with retinal health and night vision.

5. 🥑 Avocados

Rich in: Lutein and Vitamin E
Creamy and versatile, avocados are packed with antioxidants that protect against AMD and cataracts.

6. 🥜 Almonds

Rich in: Vitamin E
Just a handful a day can help slow age-related eye damage. Vitamin E protects your eyes from free radicals.

7. 🍊 Oranges

Rich in: Vitamin C
This immune-boosting vitamin helps maintain blood vessels in the eyes and lowers the risk of cataracts.

8. 🫐 Blueberries

Rich in: Antioxidants (anthocyanins)
Known to improve night vision and reduce inflammation, blueberries are a sweet way to nourish your eyes.

9. 🌽 Corn

Rich in: Lutein and zeaxanthin
Colorful and sweet, corn offers similar benefits to leafy greens — helping filter blue light and protect your retina.

10. 🫘 Legumes (like lentils & black beans)

Rich in: Zinc and bioflavonoids
Zinc helps transport Vitamin A from the liver to the retina and may help prevent retinal damage and night blindness.

👓 Final Tip

A diet rich in colorful fruits, leafy greens, and healthy fats doesn’t just make your body stronger — it helps keep your vision clear for years to come!