Even if you have been diagnosed of glaucoma, cataract or any other eye defects, these fruits should be included in your diets because they can help improve your vision.
How much? Aim for one carrot a day or a helping of sweet potato, pumpkin or butternut squash. Try cooking them with a little olive oil, as studies have found this helps break down the vegetables’ thick cell walls and makes it easier for the body to absorb the nutrients.
Why? These are full of vitamin C. One study found women who took a vitamin C supplement for 10 years or more experienced a 64% cut in the risk of developing cataracts.
How much? One a day, with plenty of other C-rich fruit and veg such as tomatoes and red peppers.
Why? These nuts are filled with vitamin E, which research shows may protect the eyes from free radical damage. This means it helps protect cells in the body from oxidation, which may slow the progression of cataracts caused by UV exposure and decrease age-related macular degeneration.
How much? Sprinkle a handful of chopped almonds on your cereal or eat whole ones as a snack.
Why? This – along with other leafy greens such as broccoli and kale – is packed with zeaxanthin and lutein, which lower the risk of developing macular degeneration and cataracts.
Lutein protects the eye by forming pigments in the macula that filter out harmful blue light waves, which can damage the eye. The more pigments your eye contains, the less likely it is to fall prey to age-related macular degeneration.
The US National Eye Institute, in Maryland, found boosting levels of both pigments protected against age-related blindness.