Vitamin A/ Beta-carotene

This nutrient keeps the eyes healthy by preventing night blindness, and is probably the most important ingredient for healthy eyes. A deficiency in vitamin A could lead to night blindness, which may in turn lead to xerophthalmia, together with dry eyes, corneal ulcers and swollen eyelids. In extreme cases, xerophthalmia when untreated, could even lead to the ultimate sight tragedy – blindness! As a fact, vitamin A deficiency is one of the leading causes of blindness in developing countries. Reportedly, this power vitamin prevents the formation of cataracts and may even prevent blindness due to macular degeneration.

Half a carrot a day will provide you with your daily recommended dosage of vitamin A. According to the U.S. RDA (recommended daily allowance), for males age 11+ is 1,000 Retinol Equivalents (RE); the RDA for females age 11+ is 800 RE. Vitamin A is also measured in International Units (IU): 1 RE = 10 IU for plant products and 1 RE = 3.3 IU for animal products. This roughly translates to half a carrot a day.

Other foods rich in vitamin A are cod liver oil, sweet potatoes, liver and butternut squash.

  Vitamin C

This water-soluble vitamin is a component of most tissues in the body and is essential to the eyes. As a super anti-oxidant, it also fends off damaging free radicals and protects cells, thus helping to prevent some eye diseases. Papayas, orange and grapefruit juices, strawberries, raw green peppers, tomatoes and cauliflowers are foods laden with this precious vitamin.

  Vitamin E

This is a fat-soluble vitamin, alpha–tocopherol being the most active form of it. Like vitamin C, it is a powerful anti–oxidant for the protection of eye health against eye illnesses like cataracts and age–related macular degeneration (AMD). Almonds, safflower and corn oils, mangoes, hazelnuts, turnip greens, pistachio nuts and peanuts are all rich in vitamin E.

  Carotenoids

Carotenoids refer to the natural plant pigments, and provide the vibrant colours found in the vegetables and fruits we eat. Lutein and Zeaxanthin are just two of the many varieties, and are thought to protect the eyes from deterioration and diseases. Lutein can be found in foods like spinach, butterhead lettuce, savoy cabbage, broccoli, fresh peas, and many yellow or orange fruits and vegetables, while zeaxanthin can be found in orange peppers, corn and some leafy greens like kale, collard greens, spinach and turnip greens.

  Zinc

An essential mineral found in practically every cell of the body, zinc keeps the body healthy, in particular, the eyes. Found in a wide variety of foods, including red meat, poultry, oysters, chicken, baked beans, yoghurt, milk, cereals and mixed nuts.