Hi Welcome to HCM Vitamin C, vitamin E, selenium, beta carotene, lutein have been shown to reduce risk for cataracts and macular degeneration. Here are foods that are high in these nutrients, plus ideas for how to incorporate them in your diet. Spinach: Toss SPINACH leaves in sandwiches or even blend in a smoothie (you won’t taste it mixed with fruit!). Just 10 milligrams of lutein per day—about 1/2 cup spinach—can help prevent vision loss, research has proven. Citrus fruits: Slice up an orange or grapefruit as a side with your lunch salad or sandwich for some vitamin C. Nuts: High in both omega-3 fatty acids (which may help prevent dry eyes) and vitamin E, nuts like almonds and cashews are great picks. Snack on an ounce or mix a tablespoon in morning oatmeal or yogurt. Seafood: Many fish are naturally rich in omega-3 fats. Bell peppers: Serve in a stir-fry or dip in hummus more vitamin C in diet. One red bell pepper provides 240 percent of your recommended daily amount of the vitamin! Carrots: they really help in curing eye sight. Sweet Potatoes: Another super source of beta carotene, these tubers are tasty in mashes (swap for basic white potatoes) or baked in the oven as healthier fries. Whole grains: You’ve heard that going whole is better for more fiber, but foods like whole-wheat breads, pastas and cereals also pack zinc and selenium.