Kale and spinach
(iStockPhoto)
Just one cup of either of these cooked veggies is packed with more than 20 milligrams of lutein and zeaxanthin—two nutrients that do wonders for your eyes. These nutrients have been shown to reduce the risk of age-related macular degeneration and cataracts. Other sources include collards, turnip greens, corn, green peas, broccoli, romaine lettuce, and green beans.
