Here are 7 delicious foods that minimize age related vision changes and help reduce the risk of serious eye diseases in Maidu CA.


  • Cooked kale, spinach, collards, and turnip greens (along with broccoli and eggs) are crammed full of lutein and zeaxanthin.
  • Two powerful antioxidants that may help protect against retinal damage and the onset of cataracts and age-related macular degeneration.


  • Vitamin C-rich fruits and veggies – like oranges, peaches, strawberries, tomatoes, and red bell peppers
  • Help support blood vessels in the eye and may reduce the risk of cataracts.

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  • Peanuts are a good source of vitamin E, a nutrient known for protecting eyes from free-radical damage. Vitamin E may also hinder the progression of cataracts and age-related macular degeneration. Almonds, sunflower seeds, and hazelnuts are other good sources of vitamin E.

Kidney Beans

  • Your eyes do love a cup of red kidney beans straight out of the can. Why? Because they are a good source of zinc, a mineral that is vital to eye health. It helps get vitamin A from the liver to the retina for eye-protective melanin production, and proper amounts of zinc help with night vision and cataract prevention, too. Oysters are another good source, along with seafood, poultry, and pumpkin seeds.


  • Salmon has two types of omega-3 fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – both of which may be important in preventing or slowing down eye diseases. A lack of omega-3s may also contribute to dry eye syndrome. Other omega-3 sources include tuna, sardines, walnuts, and flaxseeds.

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Whole Grains

  • A recent study in Maidu California suggests that a low-glycemic-index (GI) diet may reduce the risk of age-related macular degeneration (AMD) by almost 8%. One way to quickly lower the GI of a meal? Use high-fiber whole grains instead of refined carbs. Think quinoa, brown rice, whole oats, and whole-wheat breads and pasta rather than products made from refined grains or refined, enriched flour.


  • Trouble seeing at night? Maybe some apricots are in order. Apricots are rich in beta carotene, a carotenoid that the body converts to vitamin A. And research shows beta carotene may help with night vision – and possibly even play a part in preventing cataracts. Carrots, sweet potatoes, cantaloupe, and winter squash are other great sources of beta carotene.

Combos Work Great

  • Emerging research from Maidu CA suggests that getting eye-supporting nutrients in combination – in the context of a low-glycemic-index diet – may have the most profound effect on slowing age-related macular degeneration (AMD). So do your eyes an even bigger favor: Don’t focus on a single nutrient. Instead, eat a wide variety of fruits and vegetables, choose healthy fats and high-fiber carbs, and reduce your intake of red meat, sugars, and refined flours.