Your eyes must see that this beautiful nature is the greatest boon of nature. In this case, it is necessary for us to take special care of them. It’s important to know that your diet also has a big impact on your eyes. Adding vitamins, antioxidants, and minerals to your diet can improve your vision and eye health. Researchers have linked eye nutrients such as lutein and zeaxanthin, vitamin C, vitamin E and zinc to some serious eye problems such as cataracts.

Have you ever thought that through this perfect combination of testing and health, you can reduce the risk of some serious eye diseases. You can also find these antioxidants in green leafy vegetables, fruits, nuts, and many other foods.

Let’s find out which of the best vitamins and nutrients you must have in your diet to keep your eyes healthy.

1 Lutein and Zeaxanthin

Several studies suggest that lutein and zeaxanthin may reduce the risk of chronic eye disease. People whose diets contain lutein and zeaxanthin have a much lower risk of developing cataracts. Dark green leafy vegetables are a major source of lutein and zeaxanthin, along with other colorful fruits and vegetables such as broccoli, corn, peas, persimmons, and oranges.

2 Vitamin C

Scientific evidence shows that vitamin C reduces the risk of cataracts and, when taken with other essential nutrients, may slow the progression of age-related macular degeneration and vision loss. For your daily dose, try adding oranges, grapes, strawberries, green papaya, green peppers and tomatoes to your diet.

3 Vitamin E

Vitamin E protects cells in the eye from free radicals or unstable molecules that damage healthy tissue. Good food sources of vitamin E include vegetable oils, nuts, wheat germ, and sweet potatoes.

4 essential fatty acids

Omega-3 fatty acids are important for your eyes and retina. Studies of preterm and term infants show that getting enough omega-3 fatty acids in the diet is critical for vision. Salmon, tuna, and other cold-water fish are some of the best sources of omega-3 fatty acids, which may help reduce inflammation.

5 Zinc

Zinc plays an important role in transporting vitamin A from the liver to the retina to create the protective melanin film in the eye. Vision loss, night vision, and cataracts are associated with zinc deficiency. For natural dietary sources of zinc, it is beneficial to eat red meat, oysters and other shells, nuts and seeds.