Having your eyes healthy - By Dr. P.T. Ezhil Selvan

You've probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it's true: Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.

But eating your way to good eyesight isn't only about beta-carotene. Several other vitamins and minerals are essential for healthy eyes. Make these foods a staple of your diet to keep your peepers in tip-top shape. Studies have shown that nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E may help ward off age-related vision problems such as macular degeneration and cataracts. Regularly eating these foods can help lead to good eye health.

Leafy greens

They're packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.

Eggs

The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk.

Citrus and berries

These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.

Almonds

They're filled with vitamin E, which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.

Fatty fish

Tuna, salmon, mackerel, anchovies and trout are rich in DHA (Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, sperm, testicles and retina), a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome.