People who consumed the highest levels of the carotenoids lutein and zeaxanthin, present in dark, leafy greens and other vegetables and fruits, had a 40% lower likelihood of advanced age–related macular degeneration (AMD) than those who ate the very lowest amounts.

Study participants with the highest levels of lutein and zeaxanthin consumed six or more daily servings of fruits and vegetables. The foods richest in lutein and zeaxanthin include cooked spinach, kale, collards and turnip greens.

[Editor’s note: Eat no more than one cup a day because oxalate-rich foods such as spinach are linked to kidney stones.]