Age-related macular degeneration (AMD) is a leading cause of blindness in older adults.

According to the American Macular Degeneration Foundation, about 11 million people in the United States have some form of AMD, and this number is expected to double by the year 2050.

The good news is that there are steps you can take to prevent or slow the progression of this condition. One of the most important is to eat a healthy diet, rich in foods that are known to benefit eye health.

Here are 10 foods that can help protect your vision:.

1. Leafy Greens

Kale, spinach, collard greens, and other leafy greens are packed with antioxidants called carotenoids, and one type—lutein—can specifically help prevent AMD.

Studies have shown that people who consume high levels of lutein are less likely to develop advanced AMD than those who don’t.

2. Berries

Blueberries, raspberries, blackberries, and other berries are rich in vitamins C and E, as well as antioxidants called anthocyanins.

According to the National Eye Institute, these nutrients can help protect the retina from damage caused by free radicals.

3. Nuts and Seeds

Almonds, walnuts, sunflower seeds, and other nuts and seeds are excellent sources of vitamin E, another antioxidant that helps protect the eyes from oxidative stress.

Vitamin E may also reduce the risk of developing cataracts, another common age-related eye condition.

4. Fish

Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, a type of healthy fat that has been linked to reduced risk of AMD.

In fact, studies have shown that people who consume more omega-3s are less likely to develop early and late-stage AMD.

5. Citrus Fruits

Oranges, grapefruits, and other citrus fruits are high in vitamin C, which is important for healthy blood vessels in the eyes. Vitamin C also works together with vitamin E to protect cells from damage caused by free radicals.

6. Sweet Potatoes

Sweet potatoes are rich in beta-carotene, a type of carotenoid that is converted to vitamin A in the body. Vitamin A is essential for good vision and can help prevent night blindness and dry eyes.

Beta-carotene has also been shown to reduce the risk of developing AMD.

7. Tomatoes

Tomatoes are a good source of lycopene, another type of carotenoid that has been linked to lower risk of AMD. In addition, lycopene may help protect the eyes from damage caused by UV radiation from the sun.

8. Whole Grains

Whole grains like brown rice, quinoa, and oats are rich in vitamin E and zinc, two nutrients that are important for eye health. Zinc helps the body absorb vitamin A and also has antioxidant properties that can help protect the retina.

9. Eggs

Eggs are a good source of lutein and zeaxanthin, two carotenoids that are important for eye health. Studies have shown that people who eat more eggs are less likely to develop AMD.

10. Avocados

Avocados are rich in lutein and other carotenoids, as well as vitamin E. In addition, they contain healthy fats that help the body absorb these nutrients. Adding avocado to salads, sandwiches, and other dishes is a great way to boost your eye health.