The old adage “You are what you eat,” applies to your eyes as well .Research suggests that adding antioxidants and other important nutrients to your diet by filling your plate with dark, leafy greens and brightly colored fruits and vegetables, along with fish, eggs and nuts, may reduce your risk of eye problems.

Lutein and zeaxanthin found in spinach and kale may help protect your eyes from macular degeneration, a progressive eye disease that destroys central vision .Vitamin A found in orange and yellow vegetables such as carrots and squash. In addition, the omega-3 essential fatty acids in fish like salmon and sardines appear to help the eye in a variety of ways, from alleviating symptoms of dry eye syndrome to guarding against macular degeneration.

So the next time you head to the store, boost your family’s vision with the following eye healthy items:

1) Avocados

2) Carrots

3) Collard greens

4) Blueberries

5) Broccoli

6) Beef

7) Butternut squash

8) Eggs

9) Fish

10) Flaxseed and fish oil

11) Green peas

12) Kale

13) Nuts

14) Oranges

15) Romaine lettuce

16) Spinach

17) Sunflower seeds

18) Sweet potatoes

19) Tomatoes

20) Whole grains