In general the same rules apply for preventing heart disease and cancer as they do for preventing vision loss. Eat lots of fruits and veggies and anti-oxidants. But for age-related vision loss there are two specific nutrients that really pack a punch.
Age-related vision loss is most commonly caused by cataracts and macular degeneration - both of which affect the macula, the part of the retina that is responsible for sharp vision.
Two specific nutrients in the carotenoid antioxidant family concentrate on a macular health. These nutrients: lutein and zeaxanthin.
According to the National Eye Institute, these nutrients help absorb eye-damaging ultraviolet light, the kind of light we get from looking at the sun or from too much screen time.
Lutein acts as a sunblock for the eyes. By eating daily amounts of lutein, we are consistently protecting our eyes against light damage.
Zeaxanthin is the antioxidant that gives red fruits and veggies their characteristic color. Think goji berries, bell peppers, watermelon, tomatoes etc! Studies link higher intake of zeaxanthin with better vision.
Where to find these powerful nutrients?
Dark leafy greens, like kale, spinach, and collard greens, provide the highest amount of both lutein and zeaxanthin, especially when they're cooked! These nutrients are fat-soluble, so be sure to eat them with some extra fat, like avocado or olive oil.
Eggs are another great source of lutein and zeaxathin, and they are already a source of healthy fat. Bonus for eggs!
For more information on caroteniods and how to get them in your diet check out https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids