Taking care of your eye health is an integral part of taking care of your body. As we age, the level of threat to the visual system increases, and it is important to include foods in your diet that help prevent cataracts and macular degeneration. In this article, we take a look at 12 of the healthiest foods for your eye health.

Leafy vegetables and grain breads
Lutein and zeaxanthin are antioxidants found in the retina of human eyes. They play an important role in visual function and help prevent cataracts and macular degeneration. Lutein and zeaxanthin are found in all vegetables and fruits colored dark green. Leafy vegetables such as spinach, kale and lettuce are particularly rich in them, as well as grain breads and eggs.

Sea fish and nuts
Omega-3 fatty acids are another key element for eye health. Omega-3's are essential for normal visual function. The best sources of omega-3 include fatty marine fish such as herring and mackerel, as well as nuts and vegetable oils.

Sweet peppers and tangerines
Vitamin C is an important water-soluble vitamin that helps reduce the risk of cataracts and plays an important role in preventing macular degeneration. This vitamin is found in citrus fruits, parsley, spinach and sweet peppers.

Potatoes and butter
Vitamin E is one of the powerful antioxidants that help maintain eye health. The best sources of vitamin E include nuts, leaf lettuce, cereals, potatoes and various types of oils.

Liver and seeds
Copper is an important mineral that also acts as an antioxidant, protecting the eyes from harmful free radicals. Copper is found in nuts, sunflower seeds, liver and legumes.

Meat and beans
Zinc is another important element for maintaining eye health. It plays a key role in the functioning of vision, smell and taste. The best sources of zinc include red meat, poultry, seafood, nuts and beans.

In addition to the foods listed above, it's important to consider that a balanced diet and eating a variety of foods contributes to overall eye and whole body health. Your diet can play a key role in maintaining good vision for years to come.