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Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts, studies show. Regularly eating these foods can help lead to good eye health. Green, leafy vegetables such as spinach, kale, and collards, Eggs, nuts, beans, and other non-meat protein sources, Oranges and other citrus fruits or juices. Diabetes can harm the eyes. Eating a well-balanced diet also helps you maintain a healthy weight, which makes you less likely to get obesity-related diseases such as type 2 diabetes.