The vitamins and nutrients in eggs, including lutein and vitamin A, promote eye health and function.

Dr Young says, “Spinach, kale and romaine lettuce, to name a few, are full of lutein and zeaxanthin, plant pigments that can help stem the development of macular degeneration and cataracts.” Broccoli, peas and avocados are also good sources of these powerful antioxidants.

Salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts, say experts.

Experts say that foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration. Opt for quinoa, brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.

Oranges, grapefruits and lemons are high in vitamin C, which may reduce the risk of cataracts and macular degeneration, suggests Dr Young.

You can boost your eye health by adding nuts including pistachios, walnuts and almonds that are rich in omega-3 fatty acids and vitamin E into your diet.

Carrots, tomatoes, bell peppers, pumpkin, corn and squash are excellent sources of vitamins A and C. Carotenoids [the compounds that give these fruits and vegetables their yellow, orange and red pigments] are thought to help decrease the risk of many eye diseases, says Dr Young.

Dr Young says, “Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc — and can help protect the retina and lower the risk for developing macular degeneration and cataracts.”

These super supplements not only contain omega-3 fatty acids, but they also reduce the risk of macular degeneration and cataracts.

Excellent sources of vitamin E and zinc; these help keep your eyes healthy and disease-free.