Mainly they’ll help prevent you from seeing worse. Orange-colored foods get their color from their high levels of beta-carotene, which your body converts into the antioxidant vitamin A. While vitamin A does a bunch of important things—from boosting your immunity to improving communication between cells—it’s vital for creating the pigment in the retina responsible for vision in low-light situations. Two other nutrients you need to keep your perception sharp are the antioxidants lutein and zeaxanthin. Spinach ranks as their top source, and a study from Tufts University found that frequent spinach eaters had a 43 percent lower risk of age-related macular degeneration, which is the leading cause of blindness in America. “People with high levels of these two phytonutrients are at lower risk of both macular degeneration and cataracts,” says Steve Pratt, MD, author of SuperFoods Rx.