1. Dark leafy greens (kale, spinach, Swiss chard, collard greens, broccoli, and Brussels sprouts): Contain lutein and zeaxanthin, which are found in the macular pigment and retina of our eyes respectively.
2. Orange Pepper: Contains one of the highest amount of zeaxanthin (found in the retina).
3. Egg yolk (preferably organic): Another great source of lutein and zeaxanthin.
4. Wild (unfarmed) Alaskan salmon: Rich in omega-3 fat DHA , which is concentrated in our eye's retina, giving structural support to cell membranes in the eye.
5. Astaxanthin: One of the most important nutrients needed fro preventing blindness, even more than lutein and zeaxanthin. Found in small amounts in salmon, but also comes as a supplement.
6. Black currants: Very rich in anthocyanins, an antioxidant very useful for the eyes.
7. Bilberry: A berry, very similar to blueberry. Very rich in anthocyanins.
8. Flaxseed oil: Rich in omega-3 fatty acids, which reduce the risk of macular degeneration and cataracts, and also prevent / control dry eye syndrome.
9. Sunflower seeds: Rich in vitamin E and zinc.
10. Legumes (kidney beans, black-eyed peas and lentils): Rich in bioflavonoids and zinc. Help protect the retina, and also lower the risk for developing macular degeneration and cataracts.
11. Citrus fruits (oranges, grapefruits, lemons): Rich in vitamin C, which helps reduce the risk of cataracts and macular degeneration.
12. Whole grains (quinoa, brown rice, whole oats and whole-wheat breads and pasta): Have a low glycemic index (GI) , which is helpful in reducing your risk for age-related macular degeneration.
13. Sunlight: Which contains ultraviolet B rays (UVB, helps produce vitamin D) and visible bright light, both of which are useful for our vision.