More than 25 million people worldwide are affected by age-related macular degeneration and cataracts, which according to the American Optometric Association is the leading cause of blindness in people over age 55. These diseases are often caused by oxidation and inflammation of the eyes, but research has found that foods rich in the nutrients lutein and zeaxanthin can reduce the risk of chronic eye diseases. Other studies have found that a diet rich in vitamins C and E, beta carotene, zinc, and omega-3 fatty acids can also prevent age-related eye diseases. Here are six top sources you should start eating now to improve eyesight.

Kale

Rich in cancer-fighting antioxidants and vitamins, kale is also a good source of beta-carotene and is the top combo of both lutein and zeaxanthin; one cup of greens contains 23.8 mg of lutein and zeaxanthin. Use kale in a salad or a side dish; blend it into fruit smoothies; or bake the leaves into kale chips.

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Corn

It’s not just a tasty side; corn also contains some lutein and zeaxanthin. Research in the Journal of Agricultural Food and Chemistry discovered that cooking this veggie longer increased the amount of lutein and the antioxidant levels per serving. Add it to chilis, soups, and casseroles.

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Spinach

One cup of nutrient-dense spinach packs a healthy 20.4 mg of lutein and zeaxanthin. Add spinach to sandwiches and wraps, use it as a salad starter, or make green smoothies with it. Note: Cooking the greens helps your body better absorb lutein.

Broccoli

This fiber-rich veggie is rich in vitamin C, and also contains eye-boosting beta-carotene, as well as lutein and zeaxanthin. Add cooked broccoli to omelets and frittatas, or toss it in marinara sauces and pasta dishes.

Eggs

One of the healthiest ways to start your day, protein-packed eggs are also provide nutrients such as lutein, vitamin E, and omega 3s, in addition to other nutrients and vitamins. Certain eggs are even better for you: Eggland’s Best eggs, for example, have 38 percent more lutein than regular eggs, 10 times the amount of vitamin E, and more than double the omega-3s in regular eggs.

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Oranges

These tasty citrus fruits are rich in vitamin C, which may help improve the health of your eye tissue, according to the Age-Related Eye Diseases Study, a major clinical trial sponsored by the National Eye Institute. In the eye, vitamin C may help regenerate other important antioxidants, such as vitamin E.

Fish

Fish is full of Omega-3s and make your eyes so strong they have little six-packs. (I am not sure what that would look like, either.) Cook up a salmon and your eyes will be so healthy, they will start inspiration Instagram accounts.

Turkey

Turkey has a bunch of zinc, which is really healthy for future eye health! Don't be a chicken, have some turkey.
There are so many amazing and super healthy foods that can make your eyes feel like little superheroes. Eat one or more of these everyday and who knows what could happen? You could get laser vision. Okay, maybe you won't get laser vision, but we can still dream.

Carrots

Okay, we all have been hearing about this one our whole lives. Carrots are basically the staple food for eye health. They are good sources of Vitamins A and C and will make your eyes pretty much be able to see through walls (maybe).

BRAZIL NUTS

These nuts are the top dietary source of selenium which is needed to form the antioxidant glutathione peroxidase that is important in protecting the lens of the eye and possibly reducing the risk of cataract.
The nuts are also a decent source of zinc, with one eighth of the recommended daily requirement in a handful (30g).

Zinc helps to keep the retina healthy and was one of the nutrients featured in the Age-Related Eye Disease Study carried out over several years at America’s National Eye Institute.
This study found a high-dose supplement of antioxidant nutrients including zinc, lutein and vitamin C (the so-called AREDS2 formula) could reduce the risk of macular degeneration in a population of older adults.
Other good combined sources of zinc and selenium include pecans and sardines.

KIDNEY BEANS

University of Oxford researchers looking at the link between diet and cataracts found the risk of developing a cataract was nearly one third less in vegetarians, who tend to eat more whole grains, veg and beans, than those who ate more than 100g of meat a day.
“If you’re planning more meat-free meals, beans are a particularly good option that provide protein and also zinc,” says Dr Bartlett.
Beans also have a low glycaemic index, releasing their sugars slowly into your bloodstream, which has been linked to better eye health possibly through reducing levels of inflammation and cell damage in the body.
The red colour of kidney beans indicates the presence of anthocyanins (also present in blackcurrants, blueberries and other purple fruits and vegetables), which may also play a role in protecting cells in the eye and possibly in improving age-related macular degeneration, although evidence is still lacking.

Garlic: Used in numerous dishes to enhance flavors and aromas, garlic has been shown to have numerous benefits for your health. It can help enhance the flow of blood, bolster the immune system, and it is good for your eyesight. Garlic is rich in sulfur, a nutrient that helps the body produce antioxidants that can protect the lens of the eye.

Dark chocolate: As if you needed an excuse to eat this rich, decadent treat, dark chocolate has been shown to be very beneficial to your eyesight. By adding dark chocolate to your diet, you are increasing your intake of flavonoids that help protect blood vessels in your eyes. By protecting the blood vessels in your eyes, you are strengthening your eye lens and cornea as you age and your eyes begin to weaken.

Bilberries: Studies have shown that the consumption of bilberries can lead to the reversal of eye disorders like macular degeneration, which is the loss of vision in the center of a person's visual field, and typically occurs in older adults.

Avocados: Like spinach, avocados are rich in antioxidants commonly found in the eye like lutein and zeaxanthin. Avocados are said to contain more lutein than any other fruit, which is important for improving your eyesight since lutein has the ability to reduce the risk of macular degeneration and cataracts.

Soy: Provide more nutrition to your eyes with soy. This food is low in fat, high in protein, and it contains important fatty acids and other nutrients that are beneficial to your eyes.

Take advantage of this list of foods to improve your eyesight naturally. Don't wait till it's too late, and you need expensive procedures or vision correction to have functioning eyesight. These foods won't cost as much money as something like laser eye surgery, and they are quite tasty. Aside from foods to help improve your eyesight naturally, you should also avoid or cut back on the following foods as much as possible to prevent vision loss:

Sugar
Foods with a high glycemic index like pasta, bread and cereals
Trans fats
Refined flour
Monosodium glutamate

All of these foods can be harmful to your eyes when eating in excess and can lead to major eye problems like glaucoma.

How to Keep Your Eyes Healthy

1. Eat Well

2. Quit Smoking

3. Wear Sunglasses

4. Use Safety Eyewear

5. Look Away From the Computer Screen

6. Visit Your Eye Doctor Regularly

Don't take your eyes for granted. Take these easy steps to keep your peepers healthy.

1. Eat Well

Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. To get them, fill your plate with:

Green leafy vegetables like spinach, kale, and collards
Salmon, tuna, and other oily fish
Eggs, nuts, beans, and other nonmeat protein sources
Oranges and other citrus fruits or juices
Oysters and pork

A well-balanced diet also helps you stay at a healthy weight. That lowers your odds of obesity and related diseases like type 2 diabetes, which is the leading cause of blindness in adults.

2. Quit Smoking

It makes you more likely to get cataracts, damage to your optic nerve, and macular degeneration. If you've tried to kick the habit before only to start again, keep at it. The more times you try to quit, the more likely you are to succeed. Ask your doctor for help.

3. Wear Sunglasses

The right pair of shades will help protect your eyes from the sun's ultraviolet (UV) rays. Too much UV exposure boosts your chances of cataracts and macular degeneration.
Choose a pair that blocks 99% to 100% of UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare while you drive.
If you wear contact lenses, some offer UV protection. It's still a good idea to wear sunglasses for an extra layer.

4. Use Safety Eyewear

If you use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles.
Sports like ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection. Helmets with protective face masks or sports goggles with polycarbonate lenses will shield your eyes.

5. Look Away From the Computer Screen

Staring at a computer or phone screen for too long can cause:

Eyestrain
Blurry vision
Trouble focusing at a distance
Dry eyes
Headaches
Neck, back, and shoulder pain

To protect your eyes:

Make sure your glasses or contacts prescription is up to date and good for looking at a computer screen.
If your eye strain won’t go away, talk to your doctor about computer glasses.
Move the screen so your eyes are level with the top of the monitor. That lets you look slightly down at the screen.
Try to avoid glare from windows and lights. Use an anti-glare screen if needed.
Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
If your eyes are dry, blink more.
Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.
6. Visit Your Eye Doctor Regularly

Everyone needs a regular eye exam, even young children. It helps protect your sight and lets you see your best.
Eye exams can also find diseases, like glaucoma, that have no symptoms. It's important to spot them early on, when they're easier to treat.
Depending on your eye health needs, you can see one of two types of doctors:
Ophthalmologists are medical doctors who specialize in eye care. They can provide general eye care, treat eye diseases, and perform eye surgery.
Optometrists have had 4 years of specialized training after college. They provide general eye care and treat the most common eye diseases. They don't do eye surgery.

A comprehensive eye exam might include:

Talking about your personal and family medical history
Vision tests to see if you’re nearsighted, farsighted, have an astigmatism (a curved cornea that blurs vision), or presbyopia (age-related vision changes)
Tests to see how well your eyes work together
Eye pressure and optic nerve tests to check for glaucoma
External and microscopic examination of your eyes before and after dilatio
8 Do's and Don'ts to Improve Your Eyesight
From smartphones to the idiot box, we are using our eyes to stare at small fonts and images more than ever before. So ask yourself this, are you eating foods that are best for your eyes? Are you performing relaxation exercises
While we stay busy carrying out our daily routines, and spend hours in front of the computer screen or glued to a good book, we rarely take time out to visit the eye doctor. However, there are a few simple exercises that you can carry out that hardly require much time or effort. Ophthalmologist Arun Sethi advises, "When you're at work, exercise your neck by nodding your head up and down, thereby increasing blood circulation to your neck and eyes. Also, don't stare at the sun as it can be detrimental to your vision. Too much UV exposure makes you more prone to cataract and macular degeneration. Also, you should choose sunglasses that block 99% to 100% of both UVA and UVB rays."

Lucky for you, we've listed tips and tricks that are designed to strengthen your natural eyesight, and help take care of your eyes in a matter of minutes.

Feed Your Eyes
DO: eat foods rich in Vitamin A, Vitamin C, lutein and beta carotene as they help repair the eyes, such as cod liver oil, sweet potatoes, butter, papaya, blueberries, apricot and grapes.
DON'T: say no to greens, kids! Snack on kale, spinach, collard greens, zucchini and Brussels sprouts.

Get Some Rest
DO: get enough rest, since sleep allows overworked eye muscles to relax completely.
DON'T: stay engaged in one activity for long. Take regular breaks just for 5-10 minutes to rest your eyes.

Stay Hydrated
DO: up your water intake, if your eyes are often dry, blurry or tired.
DON'T: just wash your face. Whenever you have a few extra minutes, fill your mouth with water and then splash water with eyes wide open. This will leave you feeling refreshed, too.

Exercise Your Eyes
DO: relaxation exercises. Place your hands together palm to palm and rub them together briskly creating heat. Place them over your eyes and imagine a relaxing place.
DON'T: let light in whenever you're exercising your eyes. And perform these exercises especially when you've been sitting in front of the computer for hours.

Orange You Glad?
DO: eat carrots and other foods rich in beta-carotene which provides food with their orange hue, promotes eye health and corrects vision.
DON'T: forget Omega 3 found in nuts and cold-fish. These fatty acids help keep your retinas healthy and stop age-related eyesight deterioration.

Say No
DO: avoid sugary foods as they are bad news for your eyes. The more sugar you eat, the worse your eyesight will become.
DON'T: smoke. It has been linked to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage.

Trick Your Eyes
DO: focus on an object that's at least 20 feet away, for 20 seconds, every 20 minutes. You'll be surprised at how better your eyes feel.
DON'T: stare at gadgets for too long. Lower the brightness level of your computer screen and phone as it reduces strain.

Berry-Special Tip
DO: eat bilberry fruit as it is full of antioxidants and will aid in protecting and increasing blood circulation in your eyes.
DON'T: depend on your glasses. Take them off as often as possible, to promote natural unassisted vision.