8 fish and 2 other foods that protect against vision loss

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If you can't eat fish, there are alternative ways to get enough omega-3s into your diet, including tofu and eggs.

Some vision problems are inevitable for several reasons. However, others can be caused by certain conditions or lack of care. In any case, you can protect your eyes through diet.

Various vitamins and fats can help keep your eyes healthy. In particular, it is recommended to eat eight types of fish due to their high omega-3 content.

Fish such as salmon, tuna, sardines, halibut, trout, anchovies, herring, and mackerel are rich in omega-3 fatty acids, which may reduce the risk of developing eye diseases later in life and protect against macular degeneration and cataracts. Clinical trials have shown that omega-3s, a group of fatty acids that we get from food, can have a positive effect on dry eye symptoms when taken in certain amounts.

Doctors recommend eating two portions of fish a week, one of which should be classified as fatty. However, if you don't eat fish, you can get omega-3s from other sources, such as flaxseed/linseed or canola oil and soy products such as tofu.

Omega-3s are also available in fish oil supplements and vegetarian supplements that contain blackcurrant seed oil or flaxseed oil.

Vitamins that can protect your eyes

Vitamins A, C and E in a healthy diet may play a role in protecting against cataracts, and vitamins C and E may help prevent age-related macular degeneration. Don't start taking a lot of supplements: instead, make sure you have good healthy foods in your diet.

Foods high in vitamin A include sweet potatoes, squash, lettuce, dried apricots, cantaloupe, fish, liver, and tropical fruits.

Get vitamin C from vegetables and fruits like spinach, carrots, tomatoes, and red peppers.

Vitamin E can come from nuts, peanuts, avocados, and salad dressings made with healthy oils like olive oil.