Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil.
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.