Research has shown that the foods you eat can impact the development of cataracts and age-related macular degeneration (AMD), which are the two leading causes of blindness and visual impairment among millions of aging Americans. Currently, treatment options for these diseases are limited, making your food choices in relation to your eye health particularly important.

Vitamins C and E

Vitamins C and E have been shown by the Nutrition and Vision Project to reduce the risk for cataracts.

Most fruits and vegetables are excellent sources of vitamin C. To up your intake of vitamin C, eat oranges, orange juice, grapefruit, strawberries, papaya, green peppers, tomatoes, mango, broccoli and cauliflower.

Vitamin E can be found in vegetable oils (including safflower and corn oil), almonds, pecans, wheat germ, sunflower seeds, peanuts, turnip greens, mango, broccoli and pistachios.

Lutein and Zeaxanthin

The Eye Disease Control Case Study found that lutein and zeaxanthin reduce the risk for eye disease as well.

The primary source of lutein and zeaxanthin are dark green leafy vegetables like spinach and greens. Lutein and zeaxanthin are also present in lesser amounts in broccoli, orange and green bell peppers, corn, peas, cabbage, oranges, green beans, persimmons and tangerines.

Beta-carotene

Beta-carotene, in addition to serving as a source of vitamin A, has been shown to reduce the risk of cataracts and AMD.

Beta-carotene can be found in carrots, mangos, sweet potatoes, spinach, cantaloupe, kale, apricots and broccoli.

Zinc

In combination with other nutrients, zinc significantly slows the process of AMD.

Red meat and poultry provide the majority of zinc in the American diet. To increase your intake of zinc, you can also eat oysters, zinc-fortified cereal, beef tenderloin, chicken leg, pork loin, low-fat yogurt, dry-roasted mixed nuts and milk.

Additional information:
Click here to find out more about the levels of these vitamins and minerals you should consume daily for maximum eye health benefit.

*Information obtained from the American Optometric Association