Spinach and other dark, leafy greens are rich in two antioxidants stored in the macula—lutein and zeaxanthin. The macula is a part of the retina that acts as a natural sunblock, shielding the eye from damaging light. Lutein and zeaxanthin absorb blue light, which is especially harmful to the retina. These nutrients can also help the eye detect contrast better, so eating foods rich in these antioxidants not only improves vision, but they help maintain your vision long-term. Since lutein and zeaxanthin are fat soluble, eating your greens with olive oil will help ensure that you absorb more of them.
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View Recipe: Spinach with Garlic Vinaigrette