Almonds

Almonds are typically beneficial for eye health, just like other nuts and seeds. Vitamin E is found in almonds. This vitamin protects against unstable molecules that are harmful to healthy tissue.

Both cataracts and age-related macular degeneration can be avoided by regularly consuming vitamin E. The recommended daily intake of vitamin E is 15 mg, or roughly 22 international units (IU). Almonds contain 11 IU per serving, which is roughly 23 nuts or 14 cups. Sunflower, hazelnut, and peanut nuts and seeds are additional sources of vitamin E. Almonds make a great snack at any time. They taste good with salads, yogurt, and breakfast cereal. Just keep an eye on the serving size. Try to limit your consumption of almonds to one to two servings per day as they are high in calories.