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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).
To improve your eyesight, you must regularly eat spinach along with other green vegetables, such as kale, Swiss chard, turnips, mustard leaves and collard greens. Spinach contains a lot of nutrients including vitamin A, lutein and zeaxanthin that are good for the eyes.