Food Sources of Lutein and Zeaxanthin

Eating foods rich in lutein and zeaxanthin lowers your risk of developing age-related macular degeneration (AMD) and cataracts, according to the American Optometric Association. Best food sources include dark, leafy vegetables like kale, collard greens and turnip greens, which all contain high concentrations of these healthy eye nutrients.

Best Vitamin C Sources

The American Optometric Association recommends including rich sources of vitamin C in your diet to lower your risk of developing cataracts. If you already have AMD, vitamin C can slow the disease’s progression.

However, if you think reaching for that orange is the best way to get a vitamin C boost, think again. There are actually many fruits – especially tropical fruits – which count a higher percentage of vitamin C than oranges do. Papaya is king when it comes to providing the highest percentage of one’s daily value for the sunshine vitamin (313%), followed by papayas, strawberries, pineapples and kiwi fruit.

Best Ways to Get More Vitamin E in Your Diet

Vitamin E is a fat-soluble vitamin and is not synthesized by your body, which means it’s important to make sure you are getting adequate amounts of it by eating foods rich in vitamin E. Just like lutein and zeaxanthin, vitamin E helps protect against cataracts and slows the onset and progression of AMD.

Best food sources to get your daily percentage value are:

• Sunflower seeds – 61.5% DV
• Almonds – 44.8% DV
• Spinach – 18.7% DV
• Swiss chard – 16.5% DV
• Turnip greens – 13.5% DV
• Papaya – 11.1% DV