Salmon

Rich in astaxanthin, a carotenoid bestowing the salmons and lobsters their signature reddish color, it helps protect eyes from free-radical damage, regressing cataracts formation in the eyes. Docosahexaenoic acid (DHA) is also found generously in salmons, the major type of omega-3 fatty acid. According to a study, women consuming fish 3 times a week had 11 percent lower risk of developing cataracts compared to women having fish only once a month.

Eggs

Both leutein and zeaxanthin are found abundantly in egg yolks, offering significant protection against the sun’s harmful rays. Moreover, they also contain omega-3 fatty acid DHA, known to help prevent eye damage.

Carrots

Research has proven that “carrots are good for your eyes” is more than folk wisdom. Lutein is one of the nutritional contents of carrots, also found in many yellow and orange veggies and fruits. Lutein, in combination with zeaxanthin, another carotenoid, contributes in absorption of harmful ultraviolet blue light found in sunrays.

Broccoli

Offering both lutein and zeaxanthin abundantly, broccoli helps prevent formation of free radicals in addition to lowering inflammation in the eye. Broccoli also grants protection from the sun’s harmful rays due to sulforaphane, another beneficial antioxidant found in it.

Avocados

Avocados are also considered as powerhouses for eye protection, densely packed with a variety of nutrients, such as beta-carotene, lutein, vitamins C, E and B6. All these nutrients are known to help prevent cataracts.

Walnuts

The ability of antioxidants and vitamin E is already known in fighting inflammations, and both of these are packed richly in walnuts. You also get plenty of omega-3 fatty acids in walnuts, which specialize in converting into sight-saving DHA and EPA (eicosapentaenoic acid).

Bilberries

Resembling and closely related to huckleberries and blueberries, bilberries don’t only taste good, but are packed with eye-protecting nutrients like anthocyanins, the chemical ingredient responsible for dark purple hue of the fruit. Anthocyanins are great in fighting inflammation, also keeping the arteries and vessels of the eyes from narrowing. There is some evidence that states bilberry is used to treat eye disorders such as cataract as also suggested by however, there is no empirical evidence to support that bilberry is effective in treating eye conditions apart from the retinal disorders. Bilberry is also used for multiple age-related ocular disorders as reported by a Russian comparative study published in National Library of Medicine.

Orange Juice

Rich amounts of vitamin C found in orange juice make it ideal for reducing the risks for cataracts. Many scientific researches back this claim, such as the one carried out at Oregon Health and Science University, which concludes the vital role of vitamin C for nerve cells in the eye to function proficiently.  Whereas another study published in American Academy of Ophthalmology suggests that a rich diet in vitamin C could cut risk of cataract progression by a third.

Green Tea

In light of the findings of a Chinese cross-sectional study published in National Institute of Health, reasonable tea consumption (i.e., consuming green tea on an average of over 500 mL per day at moderate concentration) should offer protection against age-related cataracts.

Intake of Carbohydrates

Limiting your intake of carbohydrates is also known to contribute in lowering your risks of developing cataracts. Carbohydrate intake is not entirely responsible for cataract development, as it effects differently in the presence of reduce glucose tolerance as reported in the study Investigative Ophthalmology and Visual Science. The relationship is dependent upon the pre-diabetes status of the individual.

To conclude, you should adopt a healthier lifestyle focused at special care and concern for your eyes, and you can have a look at some tips specifically helpful in how to take good care of your eyes here.