Dairy

Milk and yoghurt, two dairy products, can be excellent for your eyes. Both zinc and vitamin A are present in them. Zinc helps transport vitamin A from the liver to the eyes, protecting the cornea. The retina and the choroid, which are the vascular tissue under the retina, contain the most zinc in the eye. This essential mineral helps in cataract prevention and night vision improvement. The best dairy comes from cows who are fed only grass.

Check the ingredient list and nutrition label to determine if your brand of milk contains added vitamin A. You can eat dairy products at any time of the day. You can add it to coffee, tea, breakfast cereal, or a glass of water to consume with a meal. Even if you don't like the flavour of plain milk, you don't have to feel compelled to drink it every day. To benefit from nonfat milk's nutritional benefits while masking its taste with sweet fruits and vegetables, try using it as the fluid base for smoothies. A nutritious option for breakfast or a snack is yoghurt.