Leafy greens
They are packed with lutein and zeaxanthin antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts. Any type of leafy green vegetables should be taken on a consistent basis.
Almonds
They are filled with Vitamin E, which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.
Citrus and berries
These fruits are powerhouses of Vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.
Fatty Fish
Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in your retina low levels of which have been linked to dry eye syndrome. Have more fish in your food than mutton, chicken as it has more cholesterol content.
