What to eat for optimal eye health and vision

Carrots and other orange-coloured fruits and vegetables

Full of beta-carotene, a type of vitamin A that gives these foods their orange hue, they help the retina and other parts of the eye to function smoothly.

Green, leafy vegetables such as spinach, kale, and collards

They're packed with lutein and zeaxanthin—antioxidants that help lower the risk of developing macular degeneration and cataracts.

Eggs

The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk.

Oily fish like salmon, tuna, mackerel, anchovies, and trout

Rich in DHA, a fatty acid found in your retina - low levels of which have been linked to dry eye syndrome.

Citrus and berries

These fruits are powerhouses of vitamin C, which has been shown to help reduce the risk of developing macular degeneration and cataracts.

Almonds

They're filled with vitamin E, which helps slow macular degeneration. One handful (an ounce) provides about half of your daily dose of E.