The high omega-3 fatty acid content in chia seeds helps to maintain a healthy ocular surface, says Dr Daphne Han, medical director and consultant ophthalmologist at the SMG Vision Centre at Gleneagles Medical Centre. These fatty acids can often “dramatically improve dry eye conditions” too, she adds.

Tomatoes contain eye-friendly vitamin C, carotenoids and lycopene, says Dr Siu.

Besides vitamins C, B6 and E, Dr Siu explains that avocados contain lutein, an antioxidant to help prevent UV damage, cataracts and macular degeneration.

They’re full of zinc, which reduces your risk for macular degeneration. A handful of cashews will also give you a dose of zinc, says Dr Siu.

Leafy green vegetables, especially spinach, contain zeaxanthin as well as lutein, a carotenoid compound that protects against cellular damage to your macula and helps shield your eyes from the effects of intense light.