The clouding of the lens, typical of cataracts, may be related to exposure to sunlight and the accompanying oxidation process. This process appears to be slowed by a diet rich in antioxidants, especially vitamin C. The key vitamins for both conditions appear to be vitamin C, folic acid, selenium and zinc. These are found in leafy green vegetables, carrots, citrus fruits and melons. Spinach, kale and collard greens, which provide lutein and zeaxanthin (carotenoids) seem to be particularly beneficial for the macula. Foods rich in sulfur, cysteine, and lecithin help protect the lens of your eye from cataract formation. Excellent choices include garlic, onions, shallots, and capers.