What we feed our bodies feeds our eyes as well.

Just how do we "see?" It's all about light, according to the National Eye Institute.

Light enters the eye and is focused on an area called the retina. The retina contains "photoreceptors" that convert light to electrical signals that travel to the brain and figure out what we "see."

Some light, however -such as ultraviolet -can damage the eyes like it damages the skin. Specific nutrients and other substances in foods can help to absorb dangerous light and act as a shield.

Look for the green, yellow and red. Pigments that give colour to fruit and vegetables help to filter out "phototoxic" light that can damage the macula, the central part of the eye's retina. Lutein and zeaxanthin ("zee-a-zan-thin") -found in dark green foods such as kale, spinach and broccoli -absorb dangerous UV light and wayward oxygen molecules that can damage the eye. Lycopene in tomatoes and other red-coloured fruits and vegetables also protects the eye and guards against age-related macular degeneration.

Seafood. Fish such as salmon, tuna, mackerel and sardines are rich in omega 3 fatty acids, which appear to protect against common eye problems such as dry eye syndrome, macular degeneration and retinopathy. Dietary supplements specifically formulated for eye health often contain these.

Seek antioxidants. Vitamin C found in strawberries, tomatoes and citrus fruit is a powerful antioxidant associated with healthy eye tissues. Vitamin E found in whole grains, nuts and vegetable oils works alongside vitamin C to protect the retina from "oxidative" damage.

Visualize vitamin A. Retinol (vitamin A) found in vegetables and meat is used by the eye to make a substance called rhodopsin that helps us see at night.

See the value of zinc. Although needed in very small amounts by the body, this mineral -found primarily in meats and whole grains -works with vitamin A to protect the eyes.

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