Four Superfoods for Eye Health

Did you know that carrots are rich in antioxidants, vitamin A, and lutein? All of these nutrients can boost your eye health.
Four Superfoods for Eye Health
Sergio Alonso Castrillejo

Written and verified by the pharmacist Sergio Alonso Castrillejo.

Last update: 18 May, 2022

Many people suffer from eye problems such as presbyopia, near-sightedness, or cataracts. Sometimes, these conditions are associated with the natural aging process.However, some harmful habits can also affect our eye healthDo you take care of your eyesight? Have you heard of these four superfoods for eye health?

The Basics of an Healthy Diet for Your Eyes

Taking care of your eyes is essential to keeping them healthy. A key factor in their care lies in our diet. Our eye health is associated with certain nutrients such as:

  • Vitamins A and C
  • Flavonoids
  • Carotenoids
  • Omega-3 fatty acids
  • Minerals
  • Antioxidants

In this article, we’ll take a look at some of the foods that maximize these ingredients and are great for your eye health.

Superfoods For Eye Health

Leafy Green Vegetables

superfoods for eye health

Chard and other leafy green vegetables help protect your eyesight due to the natural antioxidants they contain.

Green leafy vegetables such as spinach, kale, chard, and broccoli all boost your eye health. This is due to the vitamin A they contain, which protects the cornea.

In addition, they provide other vitamins such as lutein, which protects our eyes from ultraviolet light, and zeaxanthin, which contributes to visual maturation. They’re perfect for your eyesight.

This article may also interest you: Delicious Broccoli Cheese Balls Recipes


superfoods for eye health

Carrots are rich in vitamin A and one of the best superfoods for eye health.

The rod cells of the eyes can deteriorate due to vitamin A deficiency. This can lead to vision problems in healthy people. However, researchers from Duke University report that this is a problem we can solve.


Compensating low vitamin A levels by consuming beta-carotene, which promotes the synthesis of this vitamin.One of the foods that could help you is carrots because they’re high in beta-carotene.

However, you should know that only people who don’t consume enough vitamin A benefit from this. Nevertheless, you should definitely include carrots in your diet.


Peppers can a;sp help improve your eyesight.

For optimal eye health, you can include peppers in your diet. They’re an excellent source of vitamins A and C. As we mentioned above, vitamin A helps keep your eye cells healthy.

In addition, vitamin C could help reduce the risk of eye infections and is a powerful antioxidant against cellular aging. Peppers are also rich in vitamin B6, lutein, zeaxanthin, beta-carotene, and lycopene. All these nutrients boost your eye health.


superfoods for eye health

Strawberries are rich in vitamin C, an antioxidant your body needs to keep your eyes healthy and free of inflammation-related diseases and aging.

The various antioxidants strawberries contain can help avoid eye problems such as dry eyes, macular degeneration, and impaired vision. Consuming strawberries daily can reduce your risk of age-related eye problems.

Adding these foods to your diet could help you keep your eyes healthy for longer. They’re great choices if you want to start taking care of your eyesight.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Saari JC., Vitamin A and vision. Subcell Biochem, 2016. 81: 231-259.
  • Shaw G., Lee Barthel A., Ross ML., Wang B., et al., Vitamin C enriched gelatin supplementaion before intermittent activity augments collagen synthesis. Am J Clin Nutr, 2017. 105 (1): 136-143.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.