Eat your way to better eyesight

Foods, vitamins and herbs keep your eyes healthy, help prevent vision-threatening diseases, and ease daily strain — the kind that comes from working on a computer or driving. See for yourself.

Put a rainbow on your plate Free radicals (unstable oxygen molecules that harm cells) ramp up your risk of getting the most common eye diseases: cataracts, glaucoma, and age-related macular degeneration (AMD). The quickest way to control the damage is to eat antioxidant-rich fruit and vegetables — the brighter, the better. Good sources are berries, grapes, tomatoes, capsicum, melon, broccoli, dark leafy greens and carrots.
Up the ante Even if you eat well, chances are you’ll still fall short on antioxidants — especially vitamins C and E, and zinc — so a supplement makes sense. Studies show that women taking extra vitamin C reduce their cataract risk by a staggering 64 percent, and those taking extra E are only half as likely to develop eye problems. Some research suggests zinc can slow the development of AMD.
Look for lutein This is a member of the carotenoid family of nutrients, and it protects the macula (the part of the retina responsible for central vision). Studies show that men who ate extra lutein — just ½ cup of spinach daily — were 20 percent less likely to need cataract surgery and had a 43 percent lower risk of AMD. Get lutein from spinach or broccoli or take a supplement.
Add EFAs Essential fatty acids (EFAs) are needed for all cell membranes, including those in the eyes. Docosahexaenoic acid (DHA) is particularly important, being critical to visual acuity. Fish is rich in DHA: in a Harvard University study, people who ate fish regularly had a 50 percent lower risk of AMD. If you dislike fish or fish oil, try flaxseed oil.
Take bilberry During World War II, British pilots found their night vision improved after eating bilberry jam. It turns out that bilberries contain anthocyanosides, which strengthen capillaries in the eyes and regenerate rhodopsin, a pigment needed for night vision. In one study, bilberry slowed cataract progression in 48 out of 50 participants. Eat bilberries (or their easy-to-find cousins, blueberries) or take a supplement.