The job of an antioxidant compound is to neutralize dangerous free radicals in your body, including your eyes. A few of the antioxidants that have been shown to be of particular benefit to your eyes include:
- Lutein – a naturally occurring carotenoid, found in green leafy vegetables, as well as yellow and orange fruits and vegetables. The highest concentration of lutein in your eyes is in your macula – the tiny central part of your retina responsible for straight-ahead and detailed vision. More specifically, lutein is found in the macular pigment, and is known for helping to protect your central vision.
Lutein Content of Foods:
| Food | Mg / serving |
| Kale (raw) | 26.5 / 1 cup |
| Kale (cooked) | 23.7 / 1 cup |
| Spinach (cooked) | 20.4 / 1 cup |
| Collards (cooked) | 14.6 / 1 cup |
| Turnip greens (cooked) | 12.2 / 1 cup |
| Green peas (cooked) | 4.1 / 1 cup |
| Spinach (raw) | 3.7 / 1 cup |
| Corn (cooked) | 1.5 / 1 cup |
| Broccoli (raw) | 1.3 / 1 cup |
| Romaine lettuce (raw) | 1.1 / 1 cup |
| Green beans (cooked) | 0.9 / 1 cup |
| Broccoli (cooked) | 0.8 / 1/2 cup |
| Papaya (raw) | 0.3 / 1 large |
| Egg | 0.2 / 1 large |
| Orange (raw) | 0.2 / 1 large |
| U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2005. USDA National Nutrient Database for Standard Reference, Release 20 (2007), Nutrient Data Laboratory Home Page http://www.ars.usda.gov/main/site_main.htm?modecode=12354500 | |