We’ve all been told to eat our carrots so that we can have better eyesight, and it’s true that the beta-carotene (a type of vitamin A) in them can contribute to good eye health. But you’ll need to be eating more than just a few carrots a day to be making sure that your macular health is at its strongest.

Not only will including the following foods into your diet help maintain your vision but it can also help improve your overall health—talk about a win-win situation!

Opt for dark and leafy greens

Greens such as kale and spinach are packed with lutein and zeaxanthin which are antioxidants shown to lower your risk of developing eyesight complications such as macular degeneration and cataracts. They also help to protect and mai

ntain the wellbeing of healthy cells in your eyes. Swiss chard, mustard, turnip and collard greens are all great options as well.

Make sure you have eggs in your diet

Eggs offer an array of nutrients for the health of your eyes. The yolk includes lutein and zeaxanthin as well as zinc and omega-3 fatty acids, which can improve your chances of maintaining great vision. Zinc deficiency has been linked as a contributing factor to cataracts and impaired vision so this it’s important to make sure that you have an ample amount of zinc in your diet.  The omega-3’s help to keep your eyes well moisturized from the inside out.

You can’t go wrong with fruit

Vitamin C and numerous antioxidants are abundant in citrus fruits and berries. Blueberries, blackberries, strawberries, mulberries, cherries and even grapes are all delicious options that will help maintain your macular health. They possess anti-inflammatory qualities and help to lower blood pressure (high blood pressure may put you at risk for macular degeneration). Vitamin C, or ascorbic acid, can be found abundantly in oranges, lemons, strawberries, grapefruits and many more delicious fruits. This water-soluble vitamin is a very powerful antioxidant and helps to maintain the connective tissue, such as collagen, in the eye. Vitamin C also promotes healthy blood vessels and capillaries, like the sensitive ones around your cornea.

Nuts make great snacks

Nuts such as walnuts and almonds are filled with healthy monounsaturated fats and recent studies have shown that a weekly serving of nuts might actually reduce the risk of macular degeneration.  Nuts are also filled with omega-3s that offer anti-inflammatory benefits. Brazilian nuts, cashews, macadamia nuts, and hazelnuts make for great snacks at work, or in the evenings.

Fish (and fish oil) make for great eyes

Eating fatty fish at least twice a week can significantly reduce the risk of macular degeneration. Fish such as mackerel, tuna and salmon are all great choices loaded with omega-3 fatty acids that help keep your eyes lubricated, blood pressure low, and connective tissue in tact. You can also acquire these fatty fish acids through fish oil supplements that are widely available online and in almost any supermarket.

There are amazing benefits that can come from eating a healthy, well-rounded diet. Start by including some of the aforementioned foods into your daily meals and you’ll be on your way to reaping the rewards of healthy vision for a lifetime.