Walnuts: Walnuts have omega-3 fatty acids, which are good for keeping your eyes healthy and preventing dry eyes.
Walnuts are another excellent nut for eye health, and they complement almonds well. Here’s why:
Omega-3 fatty acids: Walnuts are one of the richest plant-based sources. Omega-3s support the retina, improve tear production, and may help prevent dry eye syndrome. They also reduce inflammation that can damage eye tissues.
Vitamin E: Like almonds, walnuts contain vitamin E, which protects eyes from oxidative stress and age-related damage.
Zinc & selenium: Trace minerals in walnuts play a role in maintaining retinal function and may help slow down age-related macular degeneration (AMD).
Polyphenols & antioxidants: Walnuts are rich in compounds that protect blood vessels, supporting good circulation to the eyes.
How to include them:
About 3–4 walnut halves daily is enough for eye health benefits.
Can be eaten raw, soaked overnight, or added to oatmeal, salads, or yogurt.
Like almonds, they are calorie-dense, so moderation is important.