Look what you ate.

 A powerful and easy step you can take to protect your precious eyesight is to take careful steps in your diet. Look what you ate. We rarely make a point between our vision and what we eat for breakfast, lunch, and dinner, but we should.

 When we consciously eat what we eat, we strengthen our eyesight to be better looked after long before we need to see an ophthalmologist. 

, so we thought it would help to provide a simple 'checklist' of foods that have powerful health compounds and are rich in antioxidants. That way, the next time you dine at a grocery store or shop for a weekly meal plan, you'll have a good start on what to add to your grocery list.

The fish

 Cold-water fish such as salmon, tuna, sardines, and mackerel are high in omega 3 fatty acids and can help protect against dry eye, macular degeneration, and even cataracts. If you don't eat seafood, you can get enough omega-3 fatty acids by using fish oil supplements or vegetarian supplements containing black currant seed oil or flaxseed oil.

 Leafy vegetables

 Spinach, kale, and collard greens contain lutein and zeaxanthin, which are important plant pigments that may help control the development of macular degeneration and cataracts. Broccoli, peas, and avocado are also excellent sources of this powerful antioxidant duo.

 Eggs

 The vitamins and nutrients in eggs, such as lutein and vitamin A (which can protect against night blindness and dry eye), support eye health and function.

 Whole grains

 A diet that includes low glycemic index (GI) foods can help reduce the risk of age-related macular degeneration. Replace refined carbohydrates with quinoa, brown rice, whole grain oats, whole grain bread, and pasta. Vitamin E, zinc, and nicotinic acid in whole grains also contribute to overall eye health.

 Citrus and Strawberry

 Oranges, grapefruit, lemons, and strawberries are rich in vitamin C and may reduce the risk of cataracts and macular degeneration.

 Hazelnut

 Pistachios, walnuts, and almonds - whatever you like - are rich in omega-3 fatty acids and vitamin E to support your eye health.

 Legumes

 Beans, cowpeas, and lentils are excellent sources of bioflavonoids and zinc, which can help protect the retina and reduce the risk of developing macular degeneration and cataracts.

 Fish oil, linseed oil, cassia seed oil

 These super supplements contain omega-3 fatty acids and have many eye health benefits, including preventing or controlling dry eye syndrome and reducing the risk of macular degeneration and cataracts.

 Sunflower seeds

 Eating sunflower seeds, an excellent source of vitamin E and zinc helps keep your eyes healthy and disease-free.

 Steak

 Moderately, lean beef in your diet can improve your eye health. Beef contains zinc, which can help your body absorb vitamins and may play a role in reducing the risk of advanced age-related macular degeneration.