Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts, studies show. Regularly eating these foods can help lead to good eye health:

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1. Sweet Potatoes A one-cup serving of sweet potato has more than the full daily requirement for vitamin A. This bright-orange root vegetable provides beta carotene, just like carrots. For an easy and fun way to get your vitamins, cut a sweet potato in thin strips. Roast the strips in the oven with a little olive oil and your choice of spices.

2. Fish and oysters Oysters are a great source of zinc and without enough zinc, our eyes can suffer from poor night vision and possibly cataracts. Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. If you don’t eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black currant seed oil or flaxseed oil

3. Spinach and kale They’re packed with lutein and zeaxanthin, antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts. Also are rich in vitamin C and beta carotene, also important nutrients for eye health.

4. Eggs The yolk is a prime source of lutein, zeaxanthin and zinc, which helps reduce macular degeneration risk. Also are rich in omega 3 fatty acids and vitamin A.

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5. Nuts and seeds Vitamin E protects the cells in our eyes from free radicals and slows the progression of cataracts and age-related macular generation. Chia seeds contain more omega 3s than flax seeds or salmon, more calcium than a glass of milk, and more antioxidants than blueberries.

6. Whole grains Wheat germ is great source of vitamin E, which decrease the progression of cataracts and age-related macular degeneration. While wheat germ is an easy addition when you’re baking, it can also be sprinkled on oatmeal, yogurt and salads, and mixed with smoothies.

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7. Citrus fruits and juice of citrus fruits Oranges, grapefruits and lemons are high in vitamin C, which may reduce the risk of cataracts and macular degeneration. With one cup of orange juice, you can claim up to 124 milligrams of vitamin C. Grapefruit juice packs about 94 milligrams.

8. Berries Berries especially blueberries are excellent antioxidants and high in vitamin C. According to a study by Tufts University, blueberries may help to reduce your risk of cataracts, glaucoma, heart disease, cancer, and other conditions

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