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1 Eye benefits of selenium: When combined with carotenoids and vitamins C and E, may reduce risk of advanced AMD. 2  Food sources: Seafood (shrimp, crab, salmon, halibut), Brazil nuts, enriched noodles, brown rice.  RDA: 55 mcg for teens and adults (60 mcg for women during pregnancy and 70 mcg when breast-feeding).
Eating a diet that is rich in vitamins and minerals will go a long way toward improving overall eye health and decreasing the chances of eye diseases. Vitamins A and C seem to be of particular benefit. Optimally, those vitamins should come from natural food based sources, such as peppers and leafy greens. Antioxidants, Tea and Your Eyesight Antioxidants are another way that you can help ensure that your eyes stay healthy. Antioxidants can be found in fresh fruits and vegetables, but there are other ways that you can boost your antioxidant levels as well.