Top 5 foods for healthy eyes

3. Seeds

variety of assorted-color beans

A few examples of seeds that benefit your eyes include Flaxseed, pumpkin seeds, sunflower seeds, and chia seeds. Flaxseed is a rich source of lignans, which are phytoestrogens that have been proven to reduce the risk of breast and ovarian cancer. Flaxseed also contains high levels of omega-3 and omega-6 fatty acids (the kind found in fish) and can help to lower cholesterol and blood pressure.

Pumpkin seeds are a good source of zinc and iron and may help to lower blood pressure and cholesterol, as well as reduce the risk of prostate cancer. Sunflower seeds are packed with vitamin E, which is important for healthy skin, as well as vitamin B1, iron, and phosphorus. Chia seeds are high in omega-3 and omega-6 fatty acids and may help to lower blood pressure and cholesterol, as well as reduce the risk of heart disease.

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