Protecting your eyesight indeed starts with adopting a healthy and balanced diet. Certain nutrients and antioxidants play a crucial role in maintaining good eye health and preventing vision problems. Here are some key nutrients and foods that are beneficial for your eyes:

1. Vitamin A: This essential vitamin is crucial for maintaining good vision, especially in low-light conditions. It is found in foods like carrots, sweet potatoes, spinach, kale, and broccoli.
2. Omega-3 Fatty Acids: These healthy fats contribute to visual development and may help protect against age-related macular degeneration (AMD) and dry eyes. Omega-3 fatty acids are found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, and chia seeds.
3. Lutein and Zeaxanthin: These carotenoids act as antioxidants and are thought to reduce the risk of chronic eye diseases, including AMD and cataracts. Leafy greens like spinach, kale, and collard greens, as well as egg yolks, are excellent sources of these nutrients.
4. Vitamin C: This antioxidant helps support blood vessels in the eyes and is found in citrus fruits (oranges, grapefruits), strawberries, bell peppers, and broccoli.
5. Vitamin E: Another antioxidant that can help protect the eyes from free radicals. Nuts, seeds, and vegetable oils are good sources of vitamin E.
6. Zinc: This mineral is essential for transporting vitamin A from the liver to the retina. It can be found in foods like oysters, beef, poultry, beans, and nuts.
7. Bioflavonoids: Citrus fruits, berries, and tea contain bioflavonoids, which may help protect the eyes against cataracts and AMD.
8. Antioxidants: Foods rich in antioxidants, such as blueberries, grapes, and dark chocolate, can help combat oxidative stress in the eyes.

Remember that maintaining a healthy lifestyle overall is also important for eye health. Regular exercise, not smoking, and protecting your eyes from harmful UV rays by wearing sunglasses can all contribute to preserving good eyesight.

Of course, while a healthy diet can support eye health, it does not guarantee protection against all eye conditions. Regular eye check-ups with an optometrist or ophthalmologist are essential for detecting and addressing any potential issues early on.