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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).
Eye Benefits of Vitamins and Micronutrients. A healthy diet for your eyes should include plenty of colorful fruits and vegetables. The following vitamins, minerals and other nutrients have been shown to be essential for good vision and may protect your eyes from sight-robbing conditions and diseases.elenium. 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. 3  RDA: 55 mcg for teens and adults (60 mcg for women during pregnancy and 70 mcg when breast-feeding).