In focus: picture-perfect eye health. (wellness).

Reading glasses, retinal damage, cataracts, macular degeneration--as we age, they may all become an unexpected reality.

But the good news is that a diet rich in fresh fruits and vegetables--as well as certain dietary supplements--can play a major role in mitigating the seemingly inevitable process of eyesight deterioration.

Radical Action

Free radicals are among the usual suspects when it comes to dastardly deeds--and their oxidative effects can harm your eyes. That's why it's important for your diet to contain bioflavonoids, which neutralize free radicals. (See "Radical Solutions," p. 56, for more about free radicals and antioxidants.)

Berries--including blueberries, bilberries, strawberries, currants and cherries--contain a group of bioflavonoids known as anthocyanidins, which show specific benefits for the eye. Anthocyanidins are potent antioxidants that promote the strength and elasticity of tiny blood vessels, called microcapillaries, which supply blood to the eyes and optic nerve.

A related group of flavonoids, which are known as oligomeric proanthocyanidins (OPGs), have been shown to help reduce retina damage (retinopathy). This problem appears to be free radical-mediated and is seen more commonly in people who have high blood pressure, diabetes and a history of smoking.

An early French study reported that 150 milligrams (mg) daily of OPCs from grape-seed extract significantly reduced the progression of diabetic retinopathy. The bioflavonoid quercetin inhibits the action of the enzyme aldose reductase, which contributes to the development of diabetic retinopathy. As for quercetin supplements, the fat-soluble form is easiest to absorb, and naturopaths typically recommend 400 mg three times daily.