Eating spinach can reduce your risk of getting certain eye diseases like AMD because it contains a large amount of lutein, an important eye nutrient. In order to maintain healthy eyes, add 10 mg of lutein to your diet each day or eat one cup of cooked spinach four times a week.
More than 50 percent of Americans do not take in the recommended dosage of Vitamin C per day. Vitamin C has been linked, in approved amounts, to minimize or reduce the risk of cataracts and AMD.
One cup (8 fl oz) of orange juice per day contains 81.6 mg/serving of Vitamin C, more than enough to help offset some eye diseases.