There are certain foods that are very good for the eyes and can help to protect your vision. Eating a well-balanced diet can help to protect against age-related medical conditions such as cataracts and macular degeneration. Foods that are rich in beta carotene, omega-3 fats, lutein, vitamin C and vitamin E can help to prevent as well as treat cataract formation and macular degeneration.

Here are a few foods that are good for your eyes:

Carrots: Everyone must have heard that carrots are good for the eyes. This is because carrots contain beta carotene, which is an antioxidant that helps you to prevent cataracts and macular degeneration. Besides being good for the eyes, carrots have many other health advantages like being good for skin problems. To make the best use of vitamin A that carrots contain, eat them with a little bit of oil, preferably olive oil.

Spinach: Spinach is a rich source of beta carotene and vitamin C. Lutein and zeaxanthin that spinach contains are antioxidants that are found in the macula of the eye. Hence, eating spinach can increase the pigment density in the macula, thereby helping to protect your eyes from sun damage and reducing the chances of macular degeneration.

You can eat spinach raw or cooked, but make sure that you don’t overcook it as this will make it lose all its important nutritive substances. Also, don’t leave cooked spinach for the day after as this will turn the nitrates in it into toxic substances.

Kale and Broccoli: Both these foods are rich in vitamin C, which is an antioxidant that is beneficial for the eyes. They also contain lutein, vitamin K, vitamin A and zeaxanthin. You can eat them cooked or even raw. Besides being beneficial for the eyes, these foods are also anti-cancerous.

Salmon, Sardines, Cod and Tune: All these are very high in omega-3 fatty acids which have shown to be helpful in protecting the eyes. Deficiency in omega-3 fats can cause damage to the retina of the eye. Eating fish just two times a week is good enough to reduce the risk of age-related macular degeneration.

Berries: Blueberries, cranberry and black raspberry contain anthocyanins, which is a very powerful antioxidant that increases night vision. Anthocyanins also have positive health effects against neurological diseases, aging, bacterial infections, inflammation and cancer.

Eggs: Eggs contain lutein, lecithin, sulfur and amino acids. All of these have good effects on your eyes. Lutine, as mentioned earlier, reduces the risk of macular degeneration while sulfur keeps cataracts from forming in the eye lens.

Onions and Garlic: Both of these contain high amounts of sulfur, which is vital for glutathione production. Glutathione is a very powerful antioxidant that helps to preserve the lens of your eye.

Ostriches: Ostriches are rich in zinc, which is another crucial ingredient in the preservation of your eyes. A low level of zinc in the retina contributes to macular degeneration. Eating a diet rich in zinc can prove to be very effective in preventing as well as treating macular degeneration.

Citrus Fruits and Juices: Citrus fruits such as oranges, lemons, limes, grapefruits, etc. contain vitamin C which helps to prevent cataracts. Providing your body with about 250mg of vitamin C each day can enhance your vision. Consuming five servings of fruits and vegetables each day can help you easily meet these requirements. Some of the best vitamin C sources include grapefruits, Brussels sprouts, grape juice, cranberry juice and orange juice.

Green Tea: Green tea contains catechins, which are polyphenols that have antioxidant properties. The compounds present in green tea help to protect your eyes against stress that is caused by oxidation. This property makes green tea very effective in preventing glaucoma and cataract.