VITAMIN A helps transform light energy into nerve impulses in the retina. Vitamin A-rich foods include carrots, apricots, cantaloupes, pumpkins, sweet potatoes, spinach, squash, kale and broccoli.

ANTIOXIDANTS help protect the eyes from free radical damage. These include beta-carotene, vitamins C and E, zinc, selenium, glutathione and coenzyme Q10. To get your antioxidants, eat a variety of fruits and vegetables, onions, tomatoes and whole grains.

B-COMPLEX VITAMINS stimulate circulation and support the optic nerve. They are found in brewer's yeast, yogurt, liver and whole-grain cereals.

BIOFLAVONOIDS strengthen capillaries in the eyes. Good sources are lemons, grapes, plums, black currants, grapefruits, apricots, buckwheat, cherries, blackberries and rose hips.

CHROMIUM helps ocular circulation and lens clarity. In fact, a deficiency has been connected to myopia. Corn oil, clams, whole-grain cereals and brewer's yeast are high in chromium.

BILBERRY (Vaccinium myrtillus) has been shown to improve night vision, nearsightedness, macular degeneration and diabetic retinopathy. It contains vitamins A and C, bioflavonoids and the antioxidant anthocyanin.

GINKGO (Ginkgo biloba) increases circulation in the eyes and has been shown to be beneficial in treating macular degeneration. It contains antioxidant bioflavonoids.