Bell peppers are the best source of vitamin C per calorie. This is beneficial for the blood vessels in your eyes.
An ounce of these seeds or almonds has half the daily amount of vitamin E recommended by the USDA for adults.
Kale, spinach, and collard greens are high in both vitamins C and E. In addition, they contain the carotenoids lutein and zeaxanthin.
Your retinas require two forms of omega-3 fatty acids in order to function properly: DHA and EPA.
Orange-hued fruits and vegetables, such as sweet potatoes, carrots, melons, mangoes, and apricots, are rich in beta-carotene
Zinc transfers vitamin A from the liver to the retina, where it is utilised to produce melanin, a protective pigment.
Chickpeas, black-eyed peas, kidney beans, and lentils are also high in zinc. You can also use a can of baked beans.
The lutein and zeaxanthin in an egg's yolk will help your body use the zinc in an egg. The yellow-orange colour of these compounds keeps your retina from being hurt by blue light.