The key to saving your vision

If your eyes feel like they need a defogger, then you've probably got cataracts.

You're hardly alone. Some 20 million seniors -- and half of everyone over the age of 80 -- are peering through cataract haze right now.

If you don't have them yet, let's keep it that way. You can start by boosting your intake of antioxidants, because new research finds these critical nutrients can slash your cataract risk.

The healing power of antioxidants is built right into the name: they fight the damage caused by oxidative stress -- precisely the damage that leads to cataracts.

As a result, the study finds women who get the most of these nutrients from diet have a 13 percent lower risk of the condition. (If the study bothered with men, I'm sure it would've found the same thing.)

That sounds a little on the low side to me, and that's because it didn't look specifically at the best antioxidants for eye protection -- only total antioxidants. So if you REALLY want to make sure you don't get the condition, focus on the great granddaddy of all antioxidants: vitamin C.

One major study found that every 1 mg/dl boost in blood levels of C will slash your cataract risk by more than a quarter.

If you want to up your own intake, pass on the orange juice. It's more sugar than C. The best food sources of this vitamin aren't oranges anyway -- they're bell peppers, broccoli and Brussels sprouts.

To get what you really need, however, take a supplement. Shoot for at least 1,200 mg per day. If you find it makes you gassy, split the dose into 600 mg twice a day or 400 mg three times a day.