Macular Degeneration and Eye Disease

Lots of red meat may also raise your risk of blindness, according to Australian researchers. A study found that people who eat beef, lamb or pork 10 times or more a week face a higher risk of developing age-related macular degeneration, a condition that can lead to blindness.

Swiss chard

Like spinach? You're gonna lurve chard. A half-cup cooked delivers 10 milligrams of lutein and zeaxanthin, carotenoids that help guard against retinal damage caused by aging, say researchers from the Oregon Health and Science University.

Tip: Saute chard with a little olive oil and garlic for a super-simple side.

Save Your Eyesight

Salad + Avocado

Spinach may be good for your eyes, but avocado makes it even more effective. Researchers at The Ohio State University found that when adults ate a lettuce, spinach, and carrot salad with or without 3 tablespoons of avocado, the avocado eaters absorbed 8.3 times more alpha-carotene, 13.6 times more beta-carotene, and 4.3 times more lutein than the others. Researchers believe the healthy fats in avocado increase the absorption of these fat-soluble carotenoids, which are associated with a decreased risk of macular degeneration and cataracts.

Go green: In the study, 3 tablespoons of avocado was nearly as effective as 6, so spare yourself the extra calories. Use a Hass avocado if possible--it has a higher monounsaturated fat content--or try swapping in another healthy fat source, such as safflower oil, nuts, or olives.