Cold water, oily fish are very good sources of omega-3 fatty acids, which are essential fatty acids (EFAs) that benefit your eyes.

Five species that are good sources of these EFAs are:

  • salmon
  • albacore tuna
  • cod
  • sardines, and
  • mackerel.

  • There are a few other species not listed here that will provide a small benefit to your eye health.

    I recommend broiling or poaching your fish to avoid the use of saturated and trans-fats, which would eliminate much of the benefit of eating the fish in the first place.