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5 Top Vegetables for Healthy Eyes


The foods we consume play a vital part in our overall health and it is often said that ‘food is healing’. Improving your diet and making sure to eat your ‘five a day’ will have major health benefits for your eyes and general health. A healthy lifestyle may reduce the risk of eye health problems.


1. Leafy Green Vegetables
Spinach, kale and broccoli are leafy green vegetables rich in both lutein and zeaxanthin. They are also a good source of eye-friendly vitamin C. The human body cannot make lutein or zeaxanthin; they must be consumed. These antioxidants act as a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.


2. Sweet Potatoes
Sweet potatoes and butternut squash are good sources of beta-carotene, potassium and fibre. The body converts beta-carotene to vitamin A, a nutrient that helps prevent dry eyes, night blindness and maintain current vision. They may even slow the progress of macular degeneration.


3. Bell Peppers
Bell peppers are a nutritional powerhouse that could help reduce the risk of age-related macular degeneration. Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. Research suggests that the more carotenoids one eats, the greater protection from eye disease.


4. Avocados
Avocados are filled with an abundance of vitamins and minerals, making them an antioxidant-rich superfood. Not only are they a great source of vitamin A, B6, C, E and K avocados are high in lutein and zeaxanthin. Daily consumption is good for eye health and may delay the onset of age-related eye conditions.


5. Carrots
Carrots are commonly known to be good for eye health. Similarly, to spinach, kale and broccoli; carrots have vitamin A and also beta-carotene. Vitamin A and beta-carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.


It is advised that you speak to a healthcare professional before changing your diet or taking vitamin supplements. Some people have health conditions or take medication that could be affected by a change in diet or vitamin supplements. It is also recommended to visit your ophthalmologist should you notice a change in your eyes.


Author: Samer Hamada is a distinguished consultant ophthalmologist and cornea surgeon performing eye surgeries at his practice, Eye Clinic London. With nearly two decades’ experience, Mr. Hamada is recognised as a leading expert in the field of cataract, refractive lens exchange (RLE) and corneal surgeries.


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