Lutein

A cup of cooked green peas has 3.6 milligrams of lutein, an antioxidant nutrient that helps keep the cells in your eyes healthy. Your body deposits lutein in the macular region of your retina and it helps you filter light properly. Although there is no established recommended intake amount for lutein, studies indicate that a daily 10milligram intake is beneficial, according to the American Optometric Association. Because your body cannot make lutein, you must get it from food. Taking in an adequate amount of this nutrient may protect you from vision loss as you age.