3. Kale trumps spinach
Although both kale and spinach contain large amounts of leutin/zeaxanthin, eat kale instead of raw spinach and boost the amount of these antioxidants. They help protect eyes from damage caused by free radicals, and may also filter the damaging light rays that are linked to chronic eye disease such as age-related macular degeneration (ARMD). A study released by the North Chicago VA Medical Center found that lutein not only prevented, but actually reversed, damage related to ARMD. Green, leafy vegetables contain large amounts of lutein/zeaxanthin.
