A well-chosen diet helps maintain good vision.

Some nutrients like vitamins A, C and E, flavonoids, carotenoids, and omega-3 fatty acids are necessary for good vision.

Where do we find these beneficial nutrients for good vision?

1- Carrots contain many beta-carotene, a precursor to vitamin A, which helps to keep the cornea in healthy as well as retinal cells. They contain lutein, a pigment part of the macula, the region of the retina in front of the pupil, thus preventing its dégénéressence.

2- blueberries possess anti-oxidant, anti-inflammatory vasoprotective, stabilization of collagen and regeneration of rhodopsin.

3- The peppers contain vitamin A, C and B6, lutein and zeaxanthin, beta-carotene and lycopene, all of the nutrients that keep the eyes healthy.

4-Nuts are rich in omega-3, antioxidants, vitamin E and zinc, all beneficial to good vision.

5. Avocados contain lutein, which prevents the degeneration of the macula, beta-carotene, vitamins B6, C and E, helping to protect the eyes from damage related to oxidative stress.

6- The strawberries are rich in vitamin C.

7- broccoli contain a good amount of vitamin B2, which prevents cataracts, reduces sensitivity to light; they also contain powerful antioxidants such as lutein and zeaxanthin, as well as vitamin A.

8. Sweet potatoes are rich in vitamin A, which prevents cataracts, macular degeneration and dry eye.

9. Salmon is rich in omega-3; other fish are beneficial to the vision: sardines, herring, mackerel and tuna.

10- Spinach contains vitamin A, lutein and zeaxanthin; it is so green vegetables like kale, chard, turnips, brown mustard and collard greens.