Breakfast is often described as the most important meal of the day. It jump-starts your metabolism, helping you to burn calories throughout the day, and it also gives you the energy needed to focus on tasks at work or at school. And with many schools preparing to welcome students back, it’s apt that September has been designated Better Breakfast Month. A healthy breakfast has been linked to better memory and concentration, and a reduced risk of developing heart disease, diabetes and being overweight.

A heart-healthy breakfast can also yield many benefits for eyesight.

For instance, dry eye is a common condition that affects millions of people in the U.S. each year. It occurs when tears aren’t able to lubricate the eyes. Studies have shown that deficiencies in nutrients such as Omega-3 fatty acids and Beta-Carotene/Vitamin A may contribute to this condition. However, incorporating flax seeds or walnuts—good sources of Omega-3 fatty acids—in a breakfast meal could help improve or treat dry eye symptoms. Adding vegetables such as kale, carrots and broccoli into a scrambled egg breakfast can also boost the Vitamin A content in a meal.

The infographic to the right provides a list of other eye-healthy foods that you should consider adding to your breakfast routine to protect your eyesight.