Vitamin A

Kale•Broccoli•Butternut Squash

Helps to maintain a healthy cornea surface and also support better night vision

Vitamin C

Kiwi•Strawberries•Oranges

Helps with inflammation, collagen for the structures and in slowing the progression of cataracts

Vitamin E

Avocado•Almonds•Sunflower Seeds

Helps in protecting antioxidants that are essential to maintaining good macular health

Vitamin D

Eggs•Mushrooms•Tuna

Helps with immunity and as well as well as enhancing tear production to help with dryness

Omega 3

Salmon•Flax Seeds•Chia Seeds

Helps to protect the eye from inflammation which can cause dryness as well as protecting the macula

Zinc 

Oysters•Beef•Tofu

Helps to create melanin pigments which aids in keeping the macula protected

Lycopene

Guava•Tomatoes•Watermellon

Helps protect the eye from oxidation, inflammation and growth of new blood vessels

Beta Carotene

Pumpkin•Carrots•Sweet Potatoes

Helps to form vitamin a which keeps the cornea moist and also protects the macula

Lutein and Zeaxanthin 

Spinach•Peas•Brussel Sprouts

Helps to  protect eyes from harmful UV rays in sunlight and filter blue light from devices