Spinach has been the most famous superfood for the eye for decades. But spinach is not the only food that gives the eye the good stuff that it needs to be healthy. Also these foods are not only good for the eye, they are also good for the heart and the rest of the body. Foods that protect the tiny vessels that supply the eye will also help the bigger vessels in the rest of the body.
Carrots, sweet potatoes, cantaloupe, and apricots provide vitamin A which protects the retina and cornea.
Oranges, tangerines, grapefruit, lemons, peaches, red bell peppers, tomatoes and strawberries are all good sources of vitamin C which helps the eye regenerate itself from damage that it sustains from everyday use.
Black-eyed peas, kidney beans, lima beans, oysters, lean red meat, poultry and fortified cereals are zinc-rich foods that protect the eyes from the damaging rays of the sun. They are like sunblock lotion for the eyes.
Avocados, almonds and sunflower seeds have vitamin E which also help protect the eyes by boosting this regenerative process.
Salmon, tuna, sardines, halibut and trout are good sources of omega-3 fatty acids which are great for keeping the eye lubricated and protecting the outer layers of the eye.
Last but not least are the famous leafy green vegetables and brightly colored fruits and vegetables. Spinach, kale, romaine lettuce, collards, turnip greens, broccoli, peas, swiss chard, broccoli, asparagus, raspberries, papaya, peaches, and mangoes are the best natural sources of lutein and zeaxanthin which are the building blocks of the retina (if the eye were a camera, the retina is the film). Eggs are not leafy or colorful but also are a good source of these nutrients.