What foods are good for eyesight (vision)?

Omega-3 fatty acids Beta-Carotene and Lutein are good for vision

We are born with Omega 3 fats and B-vitamins that help develop our brains and our eyesight. As we age, we suffer from macular degeneration causing loss of eye sight. Most of the nutrients responsible for the fetal brain development remain helpful in maintaining our eyesight.

Omega 3 fatty acids 

The major source of Omega 3 fatty acids is Fish. For vegetarians, Marine Algae is an acceptable alternative. Omega 3 acids are also found in Flaxseeds, walnuts, pistachios, and spinach. The structure of plant omega 3 acids is not same as the structure of marine fatty acids. Our body converts the plant structure to same as the marine structure.

Beta Carotene (Vitamin A)

During World War II, British needed to protect the secrecy of their airborne radar system. As a misinformation, Brits credited the pilots of eating carrots for their ability to spot the enemy. Little did they know that the misinformation was partly true. The carrots contain a significant amount of Vitamin A (Beta Carotene). Vitamin A also helps with night blindness.

Lutein

The best source for Lutein is the egg yolk, followed by green vegetables such as Spinach, and broccoli. Egg yolks also have zeaxanthin to protect eyesight. Lutein is found to be most helpful with macular degeneration. 

Preferred foods

Spinach, broccoli, raw cabbage, carrots, cauliflower, sunflower seeds, flax seeds, almonds, fish, blue berries, bilberry, cranberry. 

Foods to avoid

Sugar 
Refined flour (Maida) 
Trans-fats (Vanaspati) 
Avoid Smoking

Nutrients needed

Vitamin A, Vitamin B, Vitamin E, and Vitamin C