Spinach provides four eye protecting ingredients, It comes packaged with vitamin C, beta carotene and large amounts of lutein and zeaxanthin . a matched pair of antioxidants found in high concentrations in the tissue of the macula. Because they absorb 40 to 90 percent of blue light intensity, these nutrients act like sunscreen for your eyes. Studies have shown that eating foods rich in lutein and zeaxanthin can increase the pigment density in the macula and greater pigment density means better retina protection, and a lower risk of macular degeneration. Spinach is an obvious side vegetable with dinner. It is also a great base for any kind of salad, and it's scrumptious saut?ed an in an omelet.