Rely on four special nutrients to help reduce your risk of a common eye problem by up to 35 percent.

Diets that contain ample amounts of vitamin C, vitamin E, beta carotene, and zinc are associated with a greatly reduced risk of age-related macular degeneration, an eye disease that is common with aging and can lead to blindness. Good sources of these nutrients: fresh produce, nuts, fortified cereals, and supplements.

Diet plays a role in many disease processes, including age-related macular degeneration (AMD), a leading cause of blindness in people over the age of 55. In a recent study of people in this age group, those who reported the highest intake of vitamin C, vitamin E, beta carotene, and zinc were significantly less likely to develop AMD than those who had the lowest intake. Fill up on oranges, mangoes, and strawberries for vitamin C. Turkey, chicken, and fortified cereal are great sources for zinc. Almonds and peanut butter, or a supplement, can help boost your intake of vitamin E. Sweet potatoes, apricots, and peaches are excellent sources of beta carotene. Other nutrients that appear to be beneficial for eye health include lutein and zeaxanthin. Like beta carotene, they are carotenoids found in various kinds of fruits and vegetables. Good sources of lutein include spinach, peas, and green bell peppers. Good sources of zeaxanthin include corn, spinach, orange bell peppers, and tangerines.

Dietary intake of antioxidants and risk of age-related macular degeneration. van Leeuwen, R., Boekhoorn, S., Vingerling, J. R., Witteman, J. C., Klaver, C. C., Hofman, A., de Jong, P. T., The Journal of the American Medical Association 2005 Dec 28;294(24):3101-3107.