- Salmon
Rich in omega-3 fatty acids (DHA and EPA), which reduce the risk of age-related macular degeneration (AMD) and help maintain eye moisture, preventing dry eyes. - Oysters
High in zinc, essential for transporting vitamin A from the liver to the retina, enhancing night vision and protecting against AMD and cataracts. - Eggs
Contain lutein, zeaxanthin, and vitamin A. These antioxidants protect the retina from light-induced damage and reduce the risk of cataracts and AMD. - Almonds
Packed with vitamin E, an antioxidant that prevents damage from free radicals, slowing the development of cataracts and AMD. - Carrots
A well-known source of beta-carotene, which the body converts into vitamin A to help maintain clear corneas and good night vision. - Oranges
Rich in vitamin C, which helps protect the eyes from oxidative damage, slowing the progression of cataracts and AMD. - Kale
High in lutein and zeaxanthin, which accumulate in the retina and lens, providing a natural defense against blue light and oxidative stress. - Tomatoes
Contain lycopene, an antioxidant linked to reduced risks of retinal degeneration and cataracts. Tomatoes also offer vitamin C for overall eye health. - Dark Chocolate
Packed with flavonoids, which improve blood flow to the retina, enhancing vision clarity and contrast sensitivity. - Blueberries
Rich in anthocyanins, which protect against oxidative stress and inflammation in the eyes. Blueberries also support collagen structure in the eye, helping maintain healthy vision.
-Thanh Thuỷ-
Further Reading and Sources
- American Academy of Ophthalmology: https://www.aao.org
- National Eye Institute: https://nei.nih.gov
- Harvard Health Publishing: https://www.health.harvard.edu
These foods, combined with regular eye exams, can help protect your vision and reduce the risk of eye diseases.