Collard Greens: Like all leafy green vegetables, collards are high in the carotenoid nutrient lutein. Eating foods rich in carotenoids, particularly lutein and zeaxanthin, is associated with reduced risk of developing age-related macular degeneration.
Broccoli: Broccoli and broccoli sprouts have been found to protect the retina from free radical damage. This may be due to a compound in broccoli called sulphoraphane which naturally boosts the body's own defense system against free radicals.
Carrots: The old axiom that carrots are good for the eyes is not just a myth. Carrots are rich in betacarotene (precursor to vitamin A, a necessary nutrient for vision), lycopene (a phytonutrient antioxidant protective of UVB radiation in the eye) and lutein (a protective phytonutrient found in high concentrations in the macula which protects it from free radical damage).
Blueberries: Eating blueberries has been associated with the reduction of eye fatigue. As well as having the eye-healthy carotenoids lutein and zeaxanthin, blueberries contain anthocyanins, eye-nourishing phytonutrients which have been shown to improve night vision. They also contain flavonoids like rutin, resveratrol and quercitin which may have preventative effects on macular degeneration. Blueberries also contain minerals necessary for proper vision including selenium and zinc.
Fatty Fish: Cold-water fish such as salmon, tuna, cod, haddock as well as sardines are rich in the healthy Omega-3 oils. Fish are especially high in EPA and DHA, two Omega-3 fats which are important for cellular health. DHA makes up 30 percent of the fatty acids that comprise the retina.
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