Taking great care of your sparkling eyes is a smart investment. They let you enjoy the sights of art, your beautiful garden, your kids’ smiling faces and colorful natural vistas. How can you support healthy eyesight?

Eat Lots of Fruits and Veggies

Several nutrients are vital for eye health, such as vitamin A, vitamin C and vitamin E. These essential nutrients help maintain the different kinds of eye tissues, from your cornea to the tiny blood vessels that deliver oxygen to your eyes.

You can find vitamins and minerals for eye support in countless fruits and vegetables, such as:

• Leafy green veggies: Broccoli, spinach and kale have lots of vitamin A, vitamin E and zinc.
• Orange vegetables: Sweet potatoes, carrots, squash and pumpkin are high in vitamin A.
• Citrus fruits: Lemons, oranges, kiwis and grapefruits have abundant vitamin C, plus many antioxidants.
• Berries: Strawberries, raspberries, blackberries and blueberries are excellent foods for eye health vitamins and antioxidants.
• Nuts and seeds: Almonds, peanuts and sunflower seeds have lots of vitamin E.

These are just a few examples to get your recipe ideas flowing. In reality, many fruits, vegetables, legumes, seeds and plant-based oils contain a range of healthy vitamins.

Get Plenty of Antioxidants

Antioxidants also play an important role in keeping eyes safe and healthy. A varied, colorful diet with natural foods can give your body lots of these delicious and nutritious compounds, including:

• Beta-carotene: You can find this antioxidant in yellow and orange veggies and fruits, from carrots to mangos.
• Lutein and zeaxanthin: These fantastic eye-support antioxidants appear in green vegetables, such as spinach, kale, parsley, peas and broccoli.
• Omega-3 fatty acids: You can get DHA and EPA, two types of beneficial omega-3 oils for the eyes, from salmon, tuna, mackerel and a few other types of fish.

What if you decide to support your current diet with supplements? Look for eye health supplements that contain a variety of antioxidants and vitamins related to maintaining normal eye function. Lutein, zeaxanthin, vitamin C and other antioxidants are some of examples of nutrients that support eye tissues.

For example, some antioxidants help to filter blue light. Others help the eyes recover from the effects of ultraviolet rays from the sun. There are even antioxidants that support good eye hydration and night vision.

Always Wear Shades

You don’t need to wear your sunglasses at night, but putting on a pair of shades when you head outside is smart. The sun’s UV rays can do more damage to the eyes than you may imagine, and sunglasses are an excellent layer of protection.

Of course, selecting the right style of sunglasses matters, too. Look for 100% UVA/UVB protection or a UV 400 rating. Larger lenses and wraparound styles can help defend your eyes against indirect UV rays on cloudy days, too.

Keep in mind that UV exposure can add up over time. In other words, spending a little time in the sun without your shades may not seem like a big deal, but the effects can show up down the road. Sunglasses aren’t just for seniors; they’re for people of every age who value happy and healthy eyes.

Give Your Eyes a Rest From Bright Screens

Lifting weights all day would be exhausting for your muscles. It’s not surprising that spending many hours on end looking at bright screens at work can tire out your eyes, too. To avoid fatigue, give your eyes a break from time to time.

If you’re at the office, get up to grab a drink of water or stretch your legs. At home, turn off your mobile device or TV a while before bedtime.

Give yourself a breather to close your eyes and relax, such as by taking a warm bath or listening to peaceful music. Enjoy non-digital hobbies that are easy on the eyes, such as cooking, painting, gardening or doing crossword puzzles.

Your eyes give you so much joy and ask so little in return. You won’t regret taking good care of them.