What we breathe, drink and eat helps us maintain our biochemical composition and our body functions. Water, not strictly considered a food, should be the most important constituent in our diet and we should drink six glasses of filtered water a day while minimizing caffeinated and sugar-laden drinks. With the degradation of the soil which is contaminated with pesticides and manufacturing chemicals, in addition to processed food, we must be selective with the foods we eat.

Here are my top foods to improve eyesight:

Cold water fish: (sardines, cod, mackerel, and tuna.) Cold water fish are an excellent source of DHA, which provides structural support to cell membranes, and is recommended for dry eyes, treatment for macular degeneration, and sight preservation.

Spinach, kale and green leafy vegetables: These plants are rich in carotenoids, especially lutein and zeaxathin. Lutein, a yellow pigment, protects the macula from sun damage and from blue light.

Eggs: Eggs are rich in cysteine, sulfur, lecithin, amino acids and lutein. Sulfur-containing compounds protect the lens of the eye from cataract formation.

Garlic, onions, shallots and capers: These items are also rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye, and the whole body.

Soy: Low in fat, rich in protein, soy has become a staple in vegetarian diets. Soy contains essential fatty acids, phytoestrogens, vitamin E and natural anti-inflammatory agents.

Fruits and vegetables: Our mothers always told us about these — they were right. Fruits and vegetables contain vitamin A, C, and E and Beta-carotene. The yellow vegetables, such as carrots and squash, are important for daytime vision.

Blueberries and grapes: These foods contain anthocyanins, which improve night vision. A cup full of blueberries, huckleberry jam, or a 100 mg bilberry supplement should improve dark adaptation within 30 minutes.

Wine: Wine, known to have a cardioprotective effect, has many important nutrients, which protect vision, heart and blood flow. Red wine is more beneficial then white because the skin of the grape is kept in the fermenting solution for several weeks. Needless to say, moderation is always important.

Nuts and berries: These are nature’s most concentrated food sources. Grains, such as flaxseed, are high in the beneficial Omega-3 fatty acids, which help lower cholesterol and stabilize cell membranes.

Virgin olive oil: This is a mono-unsaturated oil, and is a healthy alternative to butter and margarine.