Just like your overall physical health, your eye health is largely dependent on your lifestyle choices, particularly, what you put on your plate. 

People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, they might just be lacking in the vitamins and minerals that prevent the development of serious eye conditions. Try to eat a variety of whole, unprocessed foods that are high in antioxidants on a daily basis. 

 More specifically, here are 7 foods you should be incorporating into your diet regularly.

1. Green Leafy Vegetables: Most green leafy vegetables are high in the antioxidants lutein and zeaxanthin which are found in high concentration within the macular of the eye. Because our bodies don’t naturally create lutein or zeaxanthin we need to eat more foods like kale, spinach and collard greens. In particular, these foods are seen to be really beneficial in protecting the eyes from harmful blue light (which comes from devices like your phone or your laptop). Ideally, you want to eat 100g of leafy vegetables every day.

2. Oily Fish: Fish that contain rich sources of omega-3 fatty acids or “healthy fats” like tuna, salmon, trout and mackerel are said to improve the health of the retina at the back of the eye. Some studies have even found that fish oil can reverse dry eye problems. Try to incorporate oily fish into your meals 1 to 2 times per week.

3. Eggs: Containing a wide variety of nutrients, eggs are a great one to add to your diet a couple of times each week. They are a good source of vitamins A, C and E, zinc, lutein and zeaxanthin all with amazing properties to keep eyes healthy. Add eggs to your breakfasts, lunches or dinners a couple of times a week.

4. Citrus Fruits: High in vitamin C, citrus fruits like oranges, lemons, grapefruit and tangerines are great at maintaining healthy blood vessels and shown to help with AMD (age-related macular degeneration). Juice them in a juice or eat them as a snack every few days.

5. Orange Colored Foods: Not just oranges, but carrots, sweet potatoes and butternut squash are rich in beta-carotene which the body converts into Vitamin A. It is a component of a protein called rhodopsin which helps the retina to absorb light and deficiencies in Vitamin A are the leading cause of blindness. Incorporate these foods into your diet as much as possible.

6. Nuts & Seeds: These contain a high amount of vitamin E which is a powerful antioxidant that helps to protect the eye from age-related damage and cataracts. They’re also rich in omega-3 fatty acids. Try to aim for ¼ cup of nuts and seeds per day as a snack or on your cereal.

7. Dairy: Vitamin A and zinc are prominent in dairy products like milk and yogurt. Vitamin A protects the cornea while zinc is found throughout the eye, especially the retina and choroid (the vascular tissue that lies under the retina). This mineral helps with night vision as well as the prevention of cataracts. Ensure you’re eating one serving of dairy each day in your breakfast or as a healthy and satisfying snack.