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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).
Adding mandarin oranges to your diet can aid in keeping your eyes healthy. Mandarins provide vitamin A, a nutrient that protects your retinas and improves night vision. Women need 700 micrograms of daily vitamin A, while men require 900 micrograms, explains the Linus Pauling Institute.