Here are 6 nutrient-rich foods you should eat to maintain your eye’s optimal health:

1. Omega-3 Fatty Acids:  For better vision, it is important that you are getting sufficient amounts of omega-3 essential fatty acids.  Omega-3’s are associated with optimal cell function, and it has been found that omega-3’s are concentrated in the retina of the eye.  Researchers have discovered that animal based omega-3’s, such as fish and krill, may help to reduce the risk of macular degeneration.  For best results, you should consume wild-caught salmon, sardines and anchovies that are high in omega 3 fatty acids and less likely to be contaminated with toxins and environmental pollutants. If you’re taking supplements high quality fish oil or krill oil supplements are recommended.

2. Dark Leafy Greens:  Eating dark leafy green vegetables has many health benefits and helping with vision is one of them.  Leafy dark green vegetables contain zeaxanthin and lutein, which are nutrients that have been shown to improve vision health.  Lutein is found in the macular pigment of your eye, which helps with blue light absorption and protecting your central vision.  Zeaxanthin can be found in the retina of your eye.  Kale, spinach, chard, collards, dandelion greens and turnip greens are leafy vegetables that have high content of lutein and zeaxanthin.

3. Egg Yolks:  Another great source of lutein and zeaxanthin is the yolk of an egg.  Remember egg yolks do not raise your cholesterol so don’t be hesitant about eating egg yolks.  Egg yolks are not only good for your health, but it can provide your body with lutein that is needed for optimal vision.  Make sure that you only purchase high quality, organic egg yolks preferably from pastured raised chickens and it’s also best to eat them raw, whenever possible.

4. Black Currant:  Many people don’t think about consuming black currant on a regular basis, but they are filled with important nutrients that can protect your eye health.  Anthocyanins are found in black currants, which are flavonoids that are very beneficial for your vision.  Additionally, black currents are a good source of essential fatty acids, which as mentioned above are also very good for your vision.

5. Bilberries:  Similar to black currants, bilberries are another great source of anthocyanins, which are beneficial to your eyes.  Also, studies have shown that bilberries can protect your retina from UV damage as well.

6. Carrots:  Many people are familiar with the concept of eating carrots for better vision.  It’s because carrots are a great source of vitamin A, which is an essential nutrient for optimal vision.  It also provides beta-carotene which is a potent antioxidant that helps protect the cells of your eyes from free-radical damage.

These foods are beneficial to the health of your eyes, as well as your overall health as well.  Being proactive and providing your eyes (and body) with proper nutrients can greatly help stave off the aging process.