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Step 1
Eat orange food. Fruits and vegetables with orange flesh are rich in carotenoids (that's what makes them orange). In addition to carrots, eat papaya, oranges, peaches, apricots, mangoes, squash, pumpkins, and sweet potatoes. All of these contain high levels of lutein and zeaxanthin, which circulate through the system and enter the eyes to act as antioxidants to neutralize free radicals. Free radicals break down cell walls and cause deterioration, weakening vision.
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Step 2
Include dark green vegetable in your diet to act as natural sunglasses. Spinach, collard greens, kale, okra and broccoli also contain lutein, and recent scientific studies have shown these vegetables help block damaging UV radiation from the sun's rays. This blue light can damage the eye's retina and a high lutein level helps keep this light from reaching the back of the eye.
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Step 3
Prevent or slow down the effects of cataracts and AMD with egg yolks, orange juice, yellow corn, whole milk, nuts, peppers and leafy vegetable. These foods are good sources of vitamins A, C, D and E. All of these are essential to good eye health.
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Step 4
Boost your intake of omega-3 fatty acids with salmon, sardines and tuna. Omega-3 helps build cell walls and is especially beneficial to keeping the ocular nerve healthy. It also helps regulate the eye's internal pressure (the intraocular pressure) and helps the eye drain excess fluid.
