Foods rich in vitamins C and E, zinc, lutein and zeaxanthin are a great way to boost eye health. Some of these nutrients may protect vision in people with cataracts or glaucoma—though it's not exactly clear how. Here are some foods that are natural sources of these nutrients:

• Vitamin C. Foods with lots of vitamin C are oranges, grapefruit, kiwifruit, strawberries, tomatoes, red and green peppers, and broccoli.

• Vitamin E. Healthy sources of vitamin E include almonds, sunflower seeds, olive oil, and avocadoes.

• Legumes (beans and lentils), seeds, meat/seafood, dairy and eggs all contain lots of zinc.

• Lutein and zeaxanthin. Leafy green vegetables like kale, spinach, collard greens, and Swiss chard are ideal sources of lutein and zeaxanthin, also known as ‘carotenoids’. Broccoli, asparagus, and colorful fruits like raspberries, papaya, peaches, and mangoes are also chock-full of these eye-healthy micronutrients, which are found naturally in the retina—the light sensitive tissue lining the back of the eye.

• Omega-3 and Omega-6. These fatty acids are found in oily fish like salmon, trout and sardines. Nuts and oils like walnuts and sunflower oil are natural sources of omega-6 fatty acids. People who follow the Mediterranean diet, which is rich in fish, have a significant reduction in progression of late-stage age-related macular degeneration (AMD), the leading cause of vision loss in older adults. Some fish contain high mercury levels and should be eaten sparingly or avoided completely during pregnancy. Talk to your doctor about how much fish is healthy to eat if you are pregnant.