It’s no secret that green leafy vegetables have many health benefits to offer–but did you know they’re particularly good for your eyes? Green veggies are excellent sources of lutein and zeaxanthin, potent antioxidants that help with vision.
Spectrum Eye Care, a trusted provider of eye exam services, shares more information about leafy greens and eye health.
Benefits of Leafy Greens
Here are some of the eye health benefits that leafy greens can provide:
1. Reduce the risk of macular degeneration – Macular degeneration is a condition that causes central vision irregularities, such as difficulty seeing the things in front of you.
2. Prevent cataract formation – Cataracts occur when the protein your lenses disintegrates, forming clumps. This results in cloudy vision and can even lead to total blindness.
3. Protect your eyes from blue light-related problems – Lutein and zeaxanthin, which can be found in dark, leafy greens, help filter blue rays and prevent retinal damage. They can also reduce your risk of developing eye strain or discomfort due to the use of gadgets for long periods.
How to Make Leafy Greens More Appetizing
Salads aren’t the only way to eat leafy greens. Your local optometrist at Spectrum Eye Care shares some fun ways to incorporate these veggies in your diet.
1. Spinach and peanut butter smoothie – Combine one banana, a cup of milk, one tablespoon of peanut butter, ice cubes and a handful of spinach into a blender to make this yummy treat.
2. Arugula pizza – Use arugula as topping for your pizza or pasta.
3. Kale chips – Grab a bunch of kale, cut the leaves off the stems, and tear them into bite-sized pieces. Spread them evenly on a baking sheet lined with parchment paper, then drizzle with olive oil and sprinkle with salt. Bake for 10-15 minutes in a 350-degree preheated oven.
Spectrum Eye Care offers a range of eye care services including special eye testing, LASIK eye surgery, dry eye treatments and more. We ensure the highest quality of vision care for our patients, so you can have peace of mind when you’re with our staff. Call us at (704) 543-9000 or fill out our contact form to schedule an appointment at our Charlotte, NC, clinic.
FAQs
Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts. Most people who eat Western diets don't get enough of them.
Are greens good for your eyesight? ›
There is no truth to the claim that looking at green improves your eyesight, but looking at green can be restful for the brain.
What is the healthiest vegetable for your eyes? ›
Top 5 Vegetables For Healthy Eyes
- Leafy Green Vegetables. Spinach, kale and broccoli are leafy green vegetables rich in both lutein and zeaxanthin. ...
- Sweet Potatoes. Sweet potatoes and butternut squash are good sources of beta-carotene, potassium and fibre. ...
- Bell Peppers. ...
- Avocados. ...
- Carrots.
Kale: See the Light
This leafy green is a source of lutein and zeaxanthin, which are related to vitamin A and beta-carotene, and may help protect eye tissues from sunlight damage and reduce the risk of eye changes related to aging.
What do leafy greens do for your eyes? ›
Dark, Leafy Greens
Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts.
How does spinach improve eyesight? ›
“Within four weeks of increasing your intake of spinach and its sidekicks, you can significantly increase your macular pigment and thus help protect your vision. In effect, the nutrients in spinach function like an internal pair of sunglasses, thereby increasing the SPF (sun protective factor) of the eye,” writes Dr.
Can eyesight improve naturally? ›
We can't correct our vision without professional help, and there's no quick-and-easy fix for eyesight problems. But with tools such as good nutrition and diet, you can still help your eyesight naturally and on your own. As always, please discuss with your eye doctor.
How to strengthen your eyes? ›
“The most important and easiest exercise to remember is the 20-20-20 rule,” says Christopher E. Starr, M.D. FACS, ophthalmologist at Weill Cornell Medicine Ophthalmology. “When you're on a computer, take a break every 20 minutes, for 20 seconds, by looking into the distance at an object that's 20 feet away or further.”
What is a superfood for eyes? ›
Lutein and zeaxanthin are antioxidants found in the pigments of leafy green vegetables and other brightly colored foods. They are key to protecting the macula, the area of the eye that gives us our central, most detailed vision. Kale and spinach have plenty of these nutrients.
Are eggs good for the eyes? ›
Eggs. Whether you like them poached, boiled or scrambled, eggs are great for your eye health, which is eggscellent news! Egg yolks contain lutein and zeaxanthin, both of which can help prevent age-related macular degeneration.
To keep healthy retinas, avoid damaging habits like smoking and eating poorly, and always wear protective eyewear. You must get enough sleep every night and take some time off throughout the day to recharge. You'll have sharper eyesight if your retinas are robust and healthy.
What foods improve eyesight? ›
5 best foods for eye health
- Carrots. Carrots contain beta-carotene, which the body uses to make vitamin A. ...
- Kale. ...
- Red peppers. ...
- Salmon. ...
- Oysters. ...
- Other things you can do to protect your eyes.
Citrus fruits like oranges, lemons and grapefruit are high in vitamin C. Vitamin C helps the body form and maintain connective tissue, including collagen found in the cornea of the eye. Vitamin C also supports the health of blood vessels in the eye.
Is lettuce good for your eyes? ›
Adding kale, spinach, or romaine lettuce to salads helps your eyes absorb damaging blue light, combats the effects of cigarette smoke and pollution, and also decreases your risk of developing age-related macular degeneration (AMD), a condition that affects the macula, the part of your retina responsible for central ...
Which nutrient is best for eyesight? ›
Vitamin A is essential for good vision. It is a component of the protein rhodopsin, which allows the eye to see in low-light conditions. According to the American Academy of Ophthalmology, a deficiency in vitamin A can lead to night blindness.
Does green tea improve eyesight? ›
Its rich content of antioxidants and beneficial compounds can help combat sight loss conditions such as retinitis pigmentosa and macular degeneration, making green tea a valuable part of a diet aimed at preventing blindness. Remember, maintaining a balanced diet and a healthy lifestyle are vital for overall eye health.
What plant foods help your eye? ›
Healthy Eyes for Life: The 12 Best Vegetables
- Spinach. Because of its remarkably high nutrient content, this leafy green ranks first among the healthiest vegetables. ...
- Carrots. ...
- Broccoli. ...
- Garlic. ...
- Brussels sprouts. ...
- Kale. ...
- Green peas. ...
- Swiss chard.
Leafy greens
Leafy greens like spinach and kale are an essential part of a healthy diet, and when it comes to your eye health, they certainly contribute there. Leafy greens are full of lutein and zeaxanthin, which are great for protecting your eyes. Kale, spinach, lettuce; you can't go wrong.
