You probably think about what's good for your heart, immune system, or even your bones when determining what to eat. But what about your eyes? They probably don't factor into the equation. They should, though, because certain nutrients are essential for good eye health. Consuming a diet rich in anti-inflammatory foods and antioxidants can even slow the course of macular degeneration. Furthermore, certain meals may aid in the relief of dry eye problems as well as help treat macular degeneration. These are the nutrients that your eyes like:

Beta-carotene

This antioxidant powerhouse, which is a precursor to vitamin A, is vital for eye health and may help delay the onset of macular degeneration. Because it requires so much oxygen to operate, the retina is particularly vulnerable to free-radical damage (the unstable cells that antioxidants fight). Beta carotene, on the other hand, has been linked to lung cancer in people who smoke or have been exposed to asbestos.

Sweet potatoes, butternut squash, red peppers, pumpkin, spinach, and turnip greens, as well as carrots, are the best sources of beta carotene. Here's a suggestion: drizzle a little extra virgin olive oil on top. According to the Academy of Nutrition and Dietetics, beta carotene from food is best absorbed when ingested with healthy fat.

Lutein and Zeaxanthin

These plant-based pigments, which give fruits and vegetables their color, are powerful antioxidants that build up in the retina. When light enters the eye, it is absorbed by the retina, particularly the macula, resulting in the production of free radicals. The macula, which governs our central vision, is the most sensitive region of the retina. Those bad boys are considerably less likely to inflict long-term damage with lutein and zeaxanthin on hand. These pigments are blue light blockers that protect the retina from oxidative damage.

Kale, spinach, Swiss chard, arugula, peas, zucchini, eggs, and Brussels sprouts are high in lutein and zeaxanthin.

Vitamin C

According to the American Optometric Association, research reveals that this antioxidant can decrease the course of advanced AMD by 25% and visual acuity loss by nearly 20%. (AOA). It also helps to maintain healthy blood vessels in the eyes (and everywhere else!). Vitamin C may also help to reduce the progression of cataracts as people get older.

Red and green bell peppers, guava, kiwi, oranges, strawberries, kale, and broccoli are all good sources of vitamin C.

Vitamin E

Vitamin E, another antioxidant, is essential for the formation of healthy nerves. According to the AOA, muscle weakness, involuntary eye movement, and poor coordination might occur if you don't receive enough.

Wheat germ, sunflower seeds, oils (such as grapeseed, safflower, and nut oils), almonds, peanut, and almond butters, and avocado are all good sources of vitamin E. Before starting any E supplements, talk to your doctor, especially if you're on any blood thinners.

Omega-3 Fatty Acids

Docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA) are three omega-3 fatty acids that are vital for eye and brain development. Omega-3 fatty acids are important structural components of the retina, and they may have an impact on its function. Indeed, research has shown that patients with AMD who consume the most omega-3 fatty acids are 30 percent less likely to acquire advanced AMD over a 12-year period than those who consume the least.

Fatty fish (such as salmon, sardines, mackerel, and tuna), walnuts, flaxseeds, chia seeds, and canola oil are all good sources of Omega-3s.

Zinc

Zinc is an essential trace mineral that can be found in significant amounts in the eyes. It aids in the absorption of vitamin A by the body. This powerful mineral is essential for the integrity of the retina and other cell membranes, and it may also help protect your eyes from the harmful effects of light.

Shellfish (particularly oysters), fortified morning cereals, wheat germ, beef, chicken, and pumpkin and sesame seeds are all good sources of zinc.

Selenium

This trace mineral is another antioxidant fighter. It aids in the absorption of vitamin E by the body. The majority of people have no trouble receiving enough nutrients from their food. Though it's not common, you can overindulge in Brazil nuts, especially if you're a huge lover of them. According to the National Institutes of Health, adults-only require 55 micrograms of selenium per day (and should not exceed 400 micrograms). Because one Brazil nut can contain up to 91 mcg, consume them only once in a while rather than every day.

Brazil nuts, eggs, tuna, turkey, sunflower seeds, shellfish (such oysters and mussels), wheat germ, and salmon are all good sources of selenium.