Dietary intake of the omega-3 fatty acid DHA (docosahexaenoic acid) may be important to retinal health. “DHA is present in high concentrations in the outer segments of retinal photoreceptors,” says Dr. Kim. “Omega-3 fatty acids have been shown to have anti-inflammatory properties, and there is evidence to suggest that inflammation plays a role in AMD.”You’ll find lutein and zeaxanthin in most fruits and vegetables, especially yellow and orange varieties and leafy greens. Egg yolks are an even richer source of these nutrients. Omega-3 fatty acids are found in coldwater fish, flaxseed, and walnuts. Good sources of zinc include red meat and shellfish. You’ll find vitamins A, C, and E in many vegetables, fruits, nuts, and seeds.Best food sources of eye-healthy nutrients Nutrients Food Lutein, zeaxanthin Broccoli, Brussels sprouts, collard greens, corn, eggs, kale, nectarines, oranges, papayas, romaine lettuce, spinach, squashOmega-3 fatty acids Flaxseed, flaxseed oil, halibut, salmon, sardines, tuna, walnutsVitamin A Apricots, cantaloupe (raw), carrots, mangos, red peppers (raw), ricotta cheese (part-skim), spinach, sweet potatoesVitamin C Broccoli, Brussels sprouts, grapefruit, kiwi, oranges, red peppers (raw), strawberries Vitamin E Almonds, broccoli, peanut butter, spinach, sunflower seeds, wheat germ Zinc Chickpeas, oysters, pork chops, red meat, yogurt
https://www.health.harvard.edu/staying-healthy/top-foods-to-help-protect-your-vision
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