What you put on your plate now may help you see the plate later

Eating carrots won't give you the power to see through walls, but it can help support long-term healthy vision. Carrots, and other yellow or orange vegetables, are packed with beta-carotene, which is converted into vitamin A in our bodies. Vitamin A promotes healthy eyesight, especially at night, and is vital to preventing night blindness. Other vegetables and fruits, such as spinach and papayas, are full of lutein, an antioxidant that helps protect the eyes from damage caused by the sun's harmful rays. Lutein can also help protect your eyes against the risk of macular degeneration and cataracts.

New research reveals foods that help protect against three leading age-related vision thieves:

Glaucoma. Just one serving a month of kale or collard greens or more than two servings of carrots a week reduced the risk of glaucoma by more than 60 percent in a UCLA study of 1,000 women. Scientists believe that high levels of vitamin A and other antioxidants in these veggies help protect crucial cells in the optic nerve.

Cataracts. Adults who regularly drink orange juice and also include C-rich foods such as red and green bell peppers, tomatoes, and broccoli in their daily diet are 45 percent less likely to develop cataracts, according to new research from Australia. Vitamin C may help counteract the lens-clouding effects of light and heat.

Macular degeneration. Eating oatmeal, high-fiber cereals, and whole-grain breads cuts the risk of macular degeneration by about 39 percent, shows a recent study. Complex carbs prevent blood sugar swings that can damage delicate cells in the center of the retina.