Vitamins and Minerals
Vitamin A:Carrots,oranges,sweet potatoes,pumpkin, diary product.
It helps the surface of the eyes,reducing the risk of eye infections.
Vitamin C:Oranges ,citrus,berries,guava,sweet potatoes.
Important for strong immune system
and healthy blood vessels in your eyes leading to a healthy eyes.
Vitamin E:Almond nut,avacado,peanut,sunflower seeds.
It reduces risks of age-related macular degenation and cataracts.
Zinc mineral is important for a healthy retina
Fats and nuts
Omega 3 fatty acids and nuts:fish,walnut,almond,avacado.
Help prevent dry eyes,promote healthy retina.
Dairy product and leafy greens
Dairy product:Calcium,vitamin A,zinc from milk yogurt,cheese,ghee that protects the cornea.
Lutein and zeaxanthin antioxidant from kale,spinach,brocolli
that lowers risks of developing macular degenation and cataracts.
Eggs also promote healthy eyes.