Wheat germ is extremely rich in vitamin E, which protects the eye from free-radical damage and decreases the progression of cataracts and age-related macular degeneration.
Ostrich are the perfect substitute for any red or white meat, including beef, chicken, turkey, pork or lamb because it is loaded with protein, iron and zinc, which is one of the key ingredients for maintaining healthy eyes. Zinc is found in the retina and in people with macular degeneration, the levels of zinc in the retina can be very low, so eating ostriches is a good way of preventing and treating macular degeneration.
Dark green, leafy vegetables
Kale, spinach, collard greens and dark green lettuce contain lutein and zeaxanthin, two important nutrients that have antioxidant functions in the body, help to prevent cell damage and are located as pigments in the back part of the eye. Besides, lutein acts like sunglasses (absorbs 40 to 90 percent of blue light intensity), helping to protect the retina from macular degeneration.
Sweet potatoes, pumpkin and apricots
They get their color from beta carotene, a precursor of vitamin A, that helps the eyes to adjust to low levels of light at night and also helps reduce the risk of macular degeneration and cataracts.
Omega-3 rich fatty fish
Studies have shown that regularly eating foods rich in omega-3 fats can help protect tiny blood vessels buried within the eyes. In fact, a 2009 study by the National Eye Institute in the United States found that omega-3 fatty acids helped to protect adults from both age-related macular degeneration and dry-eye syndrome. Oily fish, such as wild salmon, sardines, tuna and mackerel are among your best sources so you should have two to three 4-ounce portions each week.
This vegetable is famous for keeping cancer and heart disease at bay, but now studies showed that it is also good for eyes. It seems that broccoli contains lutein, zeaxanthin and a large dose of vitamin C. according to specialists, this combination of nutrients can actually reduce the progress of age-related macular degeneration and vision loss.
Chickpeas, kidney beans and lentils, all kind of beans are an easy way to add zinc to your diet. Zinc helps release vitamin A from the liver so that it can be used in eye tissues.