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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).
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.