Delicious, heart-healthy salmon is rich in B-vitamins and omega-3 fatty acids, both of which can help protect eyes. Salmon is particularly rich in the B-vitamin niacin; several scientific studies have shown that people who eat a diet containing plenty of foods rich in riboflavin and niacin can slash the risk of cataracts by about half. Salmon's healthy fats may also help stave off macular degeneration by protecting light receptor cells in the eye from damage by sunlight and free radicals. One study found that people who ate just one weekly serving of fish, generally a good source of omega-3 fats, cut their risk of macular degeneration by over 30 percent. If you want to take advantage of this promising research, I recommend eating fatty fish like salmon, sardines, Atlantic mackerel, striped bass, and trout at least two times each week.