The arrival of the New Year prompts many individuals to set resolutions focused on healthier eating and increased physical activity. Beyond weight management and overall health improvement, a nutritious diet and consistent exercise can also play a crucial role in protecting your eyesight. Specifically, certain vitamins and minerals are recognized for their ability to prevent eye diseases and enhance the strength and safety of your vision. Here are ten foods that you should prioritize in your healthy eating plan for the upcoming year and beyond.

Dark, leafy greens: Vegetables such as kale, spinach, and collard greens are abundant in vitamin C, which fortifies the blood vessels in your eyes and may help prevent cataracts. They also contain vitamin E, lutein, and zeaxanthin, all of which are known to lower the risk of cataracts and slow the progression of age-related macular degeneration (AMD).

Orange fruits and vegetables: Foods like sweet potatoes, butternut squash, carrots, cantaloupe, mangoes, orange peppers, and apricots are high in beta-carotene, which enhances night vision and may decelerate the advancement of AMD, particularly when consumed alongside zinc and vitamins C and E.

Oily fish: Varieties such as salmon, mackerel, tuna, and trout are excellent sources of Omega-3 fatty acids, which bolster the immune system and protect cellular and nervous system health. These fatty acids are vital for retinal function and the development of vision. Omega-3s can alleviate symptoms of dry eyes and provide protection against AMD and glaucoma. They are also rich in vitamin D, which may further lower the risk of AMD.

Beans and legumes: Foods like chickpeas, black-eyed peas, kidney beans, and lentils are rich in zinc, a trace mineral that aids in the production of melanin, a pigment that safeguards the eyes. Zinc is concentrated in the eye, particularly in the retina and surrounding tissues. It can help reduce night blindness and may lower the risk and progression of AMD.

Eggs: Eggs are a powerhouse of essential vitamins and nutrients that contribute significantly to eye health.

Squash: Squash serves as an excellent source of lutein, zeaxanthin, and vitamin C. Winter squash is particularly notable for its vitamin A and Omega-3 fatty acids content, while summer squash provides a significant amount of zinc.

Cruciferous vegetables: This category includes broccoli, cauliflower, and Brussels sprouts, which collectively offer a potent mix of nutrients, including vitamins A, C, and E, as well as lutein, zeaxanthin, and beta-carotene. These antioxidant compounds play a crucial role in safeguarding your body and eyes from free radicals that can damage healthy tissue and lead to disease.

Nuts and seeds: Varieties such as sunflower seeds, peanuts, hazelnuts, and almonds are abundant in vitamin E, a strong antioxidant. Additionally, flax and chia seeds are excellent sources of omega-3 fatty acids, vitamins, and antioxidants, enhancing your body’s natural defenses against age-related macular degeneration (AMD), dry eye, and other health issues.

Lean meats, poultry, oysters, and crab: These animal-derived foods are all rich in zinc.

Berries: Fruits like strawberries, cherries, and blueberries are high in bioflavonoids, which may help protect the eyes from age-related macular degeneration (AMD) and cataracts.