Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health based on the AREDS reports.The AREDS reports support the following 10 nutrient-rich foods:

Fish

Many fish are rich sources of omega-3 fatty acids.

Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

• tuna
• salmon
• trout
• mackerel
• sardines
• anchovies
• herring

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

Legumes and Nuts

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

• walnuts
• Brazil nuts
• cashews
• peanuts
• lentils

Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.

Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

chia seeds

flax seeds

hemp seeds

Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.

Vitamin C-rich citrus fruits include:

lemons

oranges

grape

fruits

Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

spinach

kale

collards

Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

Beef

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.

The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.

Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

Water

It may come as no surprise that a fluid essential to life is also vital to eye health.

Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.