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1 Eye benefits of vitamin C: May reduce the risk of cataracts and macular degeneration. 2  Food sources: Sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe.  RDA: 90 mg for men; 70 mg for women (85 mg during pregnancy and 120 mg when breast-feeding).
Healthy Foods to Protect Eye Health. Eating right can keep our eyes healthy and lower the risk of eye disease. There are some foods that are particularly important for maintaining eye health. These are the foods that are rich in lutein, zeaxanthin, vitamin C, vitamin E, vitamin A, zinc, omega-3 fatty acids and fiber. Kale: Like other leafy dark green vegetables, Kale is rich in lutein and zeaxanthin. These nutrients are concentrated in the retina and lens, playing an important role lowering risk of AMD and cataracts, and providing protection against retinal damage.