Spinach: Loaded with vitamin C, beta carotene and large amounts of lutein and zeaxanthin, spinach contains nutrients that absorb 40 to 90% of blue light intensity and as a result, act like sunscreen for your eyes. Have it as a side vegetable with dinner or saute it in an omelet.
[b]Carrots[/b]: Rich in beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts, carrots are the most recommended for improving your eyesight. Have them raw as a part of your veggie salad or with a curd dip. Eggs: According to experts, the egg yolk is a prime source of lutein and zeaxanthin as well as zinc, that also helps reduce your macular degeneration risk. [b]Almonds[/b]: Research suggests that almonds are filled with vitamin E, which slows macular degeneration. A handful of almonds are said to provide about half of your daily dose of vitamin E. [b]Sweet potatoes[/b]: Containing beta carotene, sweet potatoes help promote healthy vision and also help the eyes to adjust to low levels of light at night, according to studies.