Vitamin A is essential for vision. The carotenoids, lutein and zeaxanthin, are also important for your eyes and may help prevent cataracts and age-related macular degeneration (AMD). Unfortunately, AMD is usually the culprit when individuals age 60 or older experience blindness.
Milk is an excellent source of vitamin A. Carrots provide beta-carotene, which can be converted to vitamin A in your body. Eggs and spinach are good sources of lutein and zeaxanthin.