1. Leafy Greens:
– Spinach: rich in lutein and zeaxanthin, which protect the macula.
– Kale: high in vitamins A, C, and E, and minerals like calcium and iron.
– Collard greens: packed with vitamins A, C, and K.

2. Citrus Fruits and Berries:
– Oranges: high in vitamin C, which helps maintain healthy blood vessels.
– Grapefruits: rich in vitamin A and C.
– Strawberries: packed with vitamin C and antioxidants.
– Blueberries: rich in anthocyanins, which may reduce eye pressure.

3. Nuts and Seeds:
– Almonds: rich in vitamin E, which protects the eyes from damage.
– Sunflower seeds: high in vitamin E and zinc.
– Pumpkin seeds: rich in zinc and omega-3 fatty acids.

4. Fatty Fish:
– Salmon: rich in omega-3 fatty acids, which reduce inflammation.
– Sardines: packed with omega-3s and vitamin D.
– Tuna: rich in omega-3s and vitamin D.

5. Other Eye-Friendly Foods:
– Sweet potatoes: rich in vitamin A (beta-carotene).
– Carrots: high in vitamin A (beta-carotene).
– Eggs: rich in lutein, zeaxanthin, and vitamin A.
– Dark chocolate: contains flavonoids, which improve blood flow.

Key Nutrients:

1. Vitamin A: essential for the cornea and retina.
2. Vitamin C: protects against oxidative stress.
3. Vitamin E: shields cells from damage.
4. Omega-3 fatty acids: reduces inflammation.
5. Zinc: supports immune function and wound healing.
6. Lutein and zeaxanthin: protects the macula.

Additional Tips:

1. Maintain a balanced diet.
2. Stay hydrated.
3. Limit sugar and processed foods.
4. Avoid smoking and excessive alcohol consumption.
5. Wear sunglasses with UV protection.
6. Schedule regular eye exams.

For more information consult any of our eyecare professionals or visit us at:
Eyeupdate Clinic & Optical Supplies,
01, Ajuwon bus stop, Akute-Ajuwon Road, Iju-Ajuwon near Obawole, Ishaga, Giwa Okearo, Obawole, Alagbado, Command, Matogun, Ishasi, Olambe, Lambe, Ajuwon, Ogun and Lagos. Tel: 08034971582, 08068084591.