ARE you eating foods that will help improve eye health? Here are some delicious choices that help minimize age-related vision changes and reduce the risk of serious eye diseases, too.

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

* Oranges. Oranges, peaches, strawberries, tomatoes, and red bell peppers are rich in vitamin C. It also help support blood vessels in the eye and may reduce the risk of cataracts.

* Peanuts. 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. 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 beef, seafood, poultry, and pumpkin seeds.

* Whole grains. A recent study suggests that a low-glycemic-index diet may reduce the risk of age-related macular degeneration by almost 8 percent. How 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.

* Salmon. Salmon has two types of omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), 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.

* Apricots. 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. Carrots, sweet potatoes, cantaloupe, and winter squash are other great sources of beta carotene.

Always get a combo-nutrient in your daily meal. 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.   (realage.com)