According to the American Optometric Association (AOA) , dark, leafy greens are the healthiest food for eyes overall. Women who consumed the most lutein and zeaxanthin—6,700 micrograms per day—enjoyed an 18 percent lower risk of developing cataracts. Spinach is loaded with these potent antioxidants, believed to filter the high-energy light waves that cause free-radical damage to the eyes and skin. They’ve also been found to cut the risk of age-related macular degeneration (AMD ), which women are more prone to than men. Research suggests that daily intake of the amount available in one cup of cooked spinach is enough to realize the benefits.
Other lutein sources include colorful fruits and vegetables, such as broccoli, kale, collard greens, turnip greens, corn, green beans, peas, summer squash, oranges and tangerines.
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