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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).
Spinach is good for your eye. Spinach is known for its high fiber content and its abundance of antioxidants and vitamins that studies have shown might decrease the risk of stroke and developing cataracts.