Eating the right foods can help protect your eyes from age-related macular degeneration, cataracts, and other eye problems. Here are 12 foods packed with nutrients that are good for your eyes:

1. Carrots: Packed with beta carotene, which the body converts into vitamin A, carrots are essential for good vision.

2. Leafy Greens: Vegetables like spinach and kale are high in lutein and zeaxanthin, antioxidants that can reduce the risk of developing macular degeneration and cataracts.

3. Eggs: The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital for eye health.

4. Citrus Fruits: Oranges, grapefruits, lemons, and berries are high in vitamin C, an antioxidant critical for eye health.

5. Almonds: Rich in vitamin E, which can slow macular degeneration, a handful of almonds a day is a good choice for eye health.

6. Fatty Fish: Salmon, tuna, mackerel, and trout are rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome.

7. Sweet Potatoes: Like carrots, sweet potatoes are filled with beta carotene. They also have vitamin E and vitamin C.

8. Beef: Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.

9. Whole Grains: A diet containing foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration. Swap refined carbohydrates for quinoa, brown rice, oats, and whole wheat breads and pasta.

10. Nuts and Legumes: Nuts like walnuts and Brazil nuts are also high in omega-3 fatty acids and vitamin E.

11. Seeds: Chia seeds, flax seeds, and hemp seeds are good sources not only of omega-3s but also of vitamin E.

12. Water: Not to be overlooked—hydrated eyes are healthy eyes. Drinking plenty of water can prevent dehydration that may lead to dry eyes.

Incorporating these foods into your diet can help maintain good eye health and possibly ward off vision-related problems.