Bell peppers are the most vitamin C-dense food. This is helpful for ocular blood vessels and may reduce cataract risk.
An ounce of these seeds or almonds offers half the daily vitamin E recommendation.
Kale, spinach, and collard greens are C and E rich. Contains lutein and zeaxanthin.
Retinas need DHA and EPA to function. Both are in fatty fish like salmon, tuna, and trout and other seafood.
Orange-colored fruits and vegetables are abundant in beta-carotene, a form of vitamin A that aids with night vision.
Zinc brings vitamin A from your liver to your retina, where it is used to make the protective pigment melanin.
Black-eyed peas, kidney beans, and lentils also contain zinc. Alternatively, use baked beans.
The egg's zinc helps your body use its lutein and zeaxanthin. Yellow-orange chemicals inhibit retina-damaging blue light.
Your body can't make lutein or zeaxanthin on its own, but you can get them all year long from squash.
They're antioxidants that protect eye cells from free radicals, unstable molecules that damage tissue.