"Spinach is the king of the green leafies," says Pratt. But other good greens include kale and Swiss chard, plus turnip, mustard and collard greens. These leafy greens are excellent for the eye because they're rich in lutein, a carotenoid compound that is found in colorful fruits and vegetables and that protect cells from damage. A diet rich in spinach helps shield your macula — the center of the retina — from cell damage that can cause both age-related macular degeneration and cataracts. Certainly, if you have macular degeneration already, you want a lot of spinach in your diet — and if you have a family history of the disease, you should be loading up on that vegetable.