B Vitamins, especially B6, B9 (folate), and B12, help reduce the risk of macular degeneration and prevent nerve damage in the eyes. They also lower levels of homocysteine, an amino acid linked to eye-related diseases.

Best natural sources:

Whole grains (brown rice, oats, quinoa) – Rich in B Vitamins.

Legumes (lentils, beans, chickpeas) – Great for folate.

Dairy products (milk, cheese) – Provide B12.

Eggs and chicken – Good for overall eye health.