The eye conditions may affect your overall health. People with vision problems have a higher chance to have health problems such as diabetes, heart problems, high blood pressure, as well as increased risk for falls and injury. Is failing eyesight an unavoidable result of ageing or eye strain?  No! In fact, a healthy lifestyle can significantly lower the risk of eye health problems. Here are the top ten best foods for eye health

1. Fish

Fish contains omega-3 fatty acids. Tuna, salmon, trout, mackerel, sardines, anchovies and herring are fishes that contain high levels of omega-3s. The findings of some studies showed that fish oil can relieve dry eyes that were caused by spending too much time on the computer.

2. Nuts and legumes

Nuts are rich in omega-3 fatty acids and vitamin E. Vitamin E can protect the eyes from age-related damage. Nuts and legumes that are good for eye health included walnuts, Brazil nuts, cashews nuts, peanuts and lentils. 

3. Seeds

Seeds like chia seeds, flax seeds and hemp seeds are high in omega-3s and are also a good source of vitamin E. 

4. Citrus fruits

Citrus fruits like lemons, oranges and grapefruits are rich in vitamin C, which is an antioxidant that can fight age-related eye damage. 

5. Leafy green vegetables

Leafy green vegetables such as spinach, kale and collards are rich in both lutein and zeaxanthin. They are also a good source of eye-friendly vitamin C. 

6. Carrots

Carrots are rich in both Vitamin A and beta carotene. Vitamin A plays a vital role in vision as it helps the retina to absorb light. Beta carotene gives carrots their orange colour.  Research showed that the body needs beta carotene to make vitamin A.

7. Sweet potatoes

Sweet potatoes are rich in beta carotene, which is the antioxidant vitamin E.

8. Beef

Beef contains a higher level of zinc as compared to chicken breast and pork loin. Zinc is associated with better long-term eye health because it can help prevent age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, especially in the retina, and the vascular tissue surrounding the retina. 

9. Eggs

Eggs are rich in lutein and zeaxanthin. These two nutrients can lower the risk of age-related sight loss. Besides, eggs are also excellent sources of vitamins C and E, and zinc.

10. Water

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

Eyes are the most important facial feature, so take good care of them!