These plant-based pigments that give certain fruits and vegetables their color are potent antioxidants that accumulate in the retina, explains Lisa Hark, Ph.D., R.D., a professor of ophthalmic sciences at Columbia University in New York City. “When light enters the eye, it’s absorbed in the retina, especially the macula, and free radicals are produced.” The macula is the most sensitive part of the retina that controls our central vision. With lutein and zeaxanthin at the ready, those bad boys are much less likely to cause long-term damage. These pigments are blue light blockers that prevent oxidative damage to the retina.
Best Foods for Lutein and Zeaxanthin: kale, spinach, Swiss chard, arugula, peas, zucchini, eggs, and Brussels sprouts.