Fill your plate with these delicious foods to keep your vision healthy.

1. Carrots: Carrots is rich in Vitamin A, which provides the nutrient that the cornea and membranes that surround your eyes require to be in good health. Besides, it also enhances the protein that absorbs light in the retina.

Therefore, eat regularly either carrot sticks, carrot chips in salad, carrot juice, or cooked carrots as a healthy side dish.

2. Oranges: Oranges are good for your vision as an antioxidant: because they make an excellent source of vitamin C, that keep your eye blood vessels healthy. Therefore, enjoy a glass of orange juice any time, any day.

3. Strawberries: Strawberries contain vitamins B and C, fiber, and a lot of phytochemicals. These enhance your eye sight. So, complete your diet with strawberry vinaigrette or strawberry chicken salad

4. Apricots, Mangoes, Cantaloupe, Sweet Potatoes: Sweet potatoes, cantaloupe, mangos, and apricots — are rich in beta-carotene, potassium, and fiber. These give vitamin A that helps your eyes’ ability to adjust to darkness. Sweet potatoes with olive oil, baked beans, onions, cooked spinach or nuts makes a delicious meal.

5. Oysters: Oysters keep your vision strong because of their high zinc content. You can take them raw, smoked or cooked as an appetizer.

6. Spinach: Spinach is rich inVitamin A lutein content, and so is related to healthy eyes. Nutrition experts show that those who take lutein-rich green leafy vegetables have less risk of blindness.

You can eat spinach raw in a salad or sandwich. Alternatively, you can take it in cooked recipes such as Quick Spinach Dip, Warm Spinach Salad with Hot Bacon Dressing, or Spinach Casserole.

7. Nuts: Assorted nuts are good to make your eyes healthy because they are rich in vitamin E. Besides, they contain a significant amount of the plant version of omega-3 fatty acid, zinc, and several B-complex vitamins, that prevent can help slow age-related macular degeneration (AMD) from getting worse.

So, for your snack, take nuts like hazelnuts, peanuts, or raw walnuts with some fresh fruit or cooked green vegetables.

8. Salmon: Salmon is good for healthy vision. It contains omega-3 fatty acid in large quantities. Your retinas need two types of omega-3 fatty acids to work right: DHA and EPA. Both are available in fatty fish, such as salmon, tuna, trout, and other seafoods. Omega-3s also seem to protect your eyes from Acute Mucular Degeneration (AMD) and glaucoma. Research shows that people who take more of these fatty acids in their diet may easily overcome the challenges of dry eyes.

Therefore, make sure baked salmon is in your salads. You can also serve it raw (like sushi or sashimi), or smoked with crackers.  Easy Herbed Baked Salmon or Grilled Dill Salmon are good examples.

9. Raw Red Peppers: Red peppers containing vitamin C are good for the blood vessels in your eyes, and science suggests that it could lower your risk of getting cataracts. Brightly colored peppers also pack eye-friendly vitamins A and E. It’s best, when taken raw.

10. Meat and Poultry: Beef, pork, and chicken (both dark and breast meat) are all good sources of zinc, which brings vitamin A from your liver to your retina. Make them a must, in your diet.

11. Beans and Legumes: Prefer a vegetarian, low-fat, high-fiber option to help keep your vision sharp at night and slow AMD? Beans and legumes will do the job. Chickpeas are also high in zinc, as are black-eyed peas, kidney beans, and lentils. You can take any of them.

12. Eggs: The zinc in an egg will help your body use the lutein and zeaxanthin from its yolk. The yellow-orange color of these compounds blocks harmful blue light from damaging your retina. They help boost the amount of protective pigment in the macula, the part of your eye that controls central vision.

The contents of the BHS Site are for informational purposes only. They are not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the support of your physician or related professional with any questions you may have regarding a health issue.