1- Spinach: Toss these lutein superstars into lasagna, layer 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. 2- broccoli: The green veggies, delicious in salads, soups or these twice-baked potatoes (yum!), pack a one-two punch of vitamin C and lutein. 3- Citrus fruits: Slice up an orange or grapefruit as a side with your lunch salad or sandwich for some vitamin C. 4- 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 into your morning oatmeal or yogurt. 5- Seafood: Many fish are naturally rich in omega-3 fats. Try salmon or arctic char for the largest dose, and find some of our favorite seafood recipes here. 6- Bell peppers: Serve in a stir-fry or dip in hummus more vitamin C in your diet. One red bell pepper provides 240 percent of your recommended daily amount of the vitamin! 7- Avocado: Mash them up in guacamole or slice on top of a sandwich for some hunger-fighting healthy fats and peeper-promoting vitamin E. 8- Carrots: Bugs Bunny was on to something…beta carotene was actually named after carrots since the veggies are such an ample source. Throw slices or coins into salads, pasta primavera or soups. 9- 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. 10- 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. Serve that bell pepper stir-fry over brown rice for a meal that’s a feast for the eyes. Source
