4 Super Leafy Greens for Improved Eyesight

It’s a well-known wives tale that spinach can help your eyesight. Our mothers and our mother’s mothers before that told us this in an effort to get us to eat our vegetables.

As it turns out, what our moms have been telling us for years isn’t a wives tale at all. Spinach, along with other leafy greens has been proven to help improve our eyesight. A healthy inclusion of spinach, kale, arugula and watercress into your diet could be the difference between poor and good eyesight.

4 Super Leafy Greens for Improved EyesightThat being said, we know leafy greens don’t sound enticing at all. What else can you do with them besides make salad or top a burger? Well today we won’t just be going over how these leafy greens help our eyesight, but also interesting ways to add them to your diet!


Spinach is the ultimate leafy green when it comes to improving eyesight. The small leaf is packed with lutein and zeaxanthin, which are health antioxidants your eyes and body needs.

These antioxidants help to prevent free radicals in the eyes. When free radicals are present, it will lead the cells in your eyes to die off and can leave you open to various vision conditions and diseases.

One disease that spinach helps to prevent is macular degeneration. Macular degeneration is a disease that affects the macula of the eye, which is found at the center of the retina. It is the leading cause of blindness in older adults.

When the macula begins to degenerate, it will slowly diminish a person’s central vision. Though the macula will eventually degenerate, foods like spinach will help to keep the disease at bay for as long as possible.

Spinach and Peanut Butter Smoothie

Spinach doesn’t have to be a boring food that Popeye used to gain muscle. And it doesn’t have to be used in a plain old salad. One of the best ways to incorporate it into your diet is to blend it into a green smoothie.

What you’ll need:

  • One banana
  • One cup of your favorite type of milk
  • One tablespoon of peanut butter
  • A handful of spinach
  • Ice cubes

Combine all of these ingredients into a blender and pulse until it reaches the consistency you like. Add less ice for a more liquid smoothie and more ice for something a little denser. This recipe makes one serving.

As a side note, if peanut butter isn’t your cup of tea or you’re allergic to nuts, feel free to use tahini or some other type of nut-free substitute.

(Recipe from Blogilates)

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Watercress leaves are those little greens you get as a garnish at fancy restaurants and wonder if you’re supposed to eat them or not. Most of the time, they get tossed aside because people don’t understand the health benefits they present.

Watercress comes from the same family as kale and arugula, our last two greens on the list. This tiny green is full of vitamin A, B6, B12, C, K, iron, calcium, magnesium, and lutein and zeaxanthin.

In fact, watercress has more calcium and more vitamin C than milk and oranges respectively. However, you’d need to eat an orange’s weight in watercress to get the benefits. That is unreasonable, but that doesn’t mean that the nutrients found in watercress are not beneficial.

In our eyes, watercress can help prevent cataracts. The amount of vitamin A found in watercress help to fight free radicals which can cause cataracts. Cataracts are the forming of a protein buildup on the lens of the eye. Like macular degeneration, cataracts also affect a person’s central vision.

Watercress Pesto

Basil has long been the reigning king of pesto, the classic Italian pasta dish. However, watercress makes a pretty mean pesto too. Here’s what you’ll need:

  • One bunch of watercress (hard stems removed)
  • Two tablespoons of pine nuts
  • Two tablespoons of olive oil
  • Salt

Add the watercress and pine nuts to a food processor. Once coarsely chopped, gradually add the olive oil and pulse until smooth. Then add salt and blend one more time. Serve the pesto on sandwiches or with your favorite type of pasta.

(Recipe from marthastewart.com)


Kale has recently experienced a spike in popularity as it appears on every health blog and cooking websites. People are finding endless ways to eat kale because it is a leafy green superfood.

Kale is best known for its vitamin A content. Just half a cup of it will get you to your daily recommended allowance of vitamin A for the day. Along with vitamin A, kale also has vitamin B, beta-carotene, calcium, potassium and iron.

Kale’s nutrients strengthen our retinas. The retina is the part of the eye that allows us to perceive light, shadows and colors. The retina needs high amount of vitamin A and beta-carotene to stay healthy. Kale will also help to keep the blood cells in the eyes healthy and prevent and blockage or leaking.

Kale Chips

Have a craving for something salty and crispy? You may want to hold off on the potato chips and try these kale chips instead. They’re just as delicious but 10 times healthier. Here’s what you’ll need:

  • One bunch of kale
  • Salt
  • One tablespoon of salt

Start with preheating your oven to 350 degrees. Cut the leaves off of the stems and tear them into bite sized pieces. Spread the kale evenly on a baking sheet lined with parchment paper. Drizzle it with the olive oil and sprinkle it with salt. Then bake for 10 to 15 minutes.

(Recipe from allrecipes.com)


Arugula is a leafy green often used in Italian cooking. It adds a uniquely nutty taste that will elevate any dish from bland to sophisticated. Arugula contains carotenoids, vitamin A and B, calcium, iron and potassium.

Because arugula contains a large amount of carotenoids, it helps the body absorb nutrients. The same goes for the eyes. Arugula will help your eyes to absorb the proper nutrients it needs to stay healthy and improve your eyesight.

Arugula Pizza

We may be cheating with this one, but it requires no cooking. We know it can be hard to resist a good slice of pizza. Though it isn’t the healthiest choice of food, you can make it a little heartier by topping it with some arugula.

Wash your arugula leaves and dry them with a paper towel or with a lettuce spinner. Then top your favorite pizza with a handful of arugula!

Tip: you can also top pastas with arugula. It will add a nice pop of veggie to a dish otherwise void of them.

About the Author

Avatar for Tyler Sorensen

Tyler Sorensen is the President and CEO of Rebuild Your Vision. Formerly, Tyler studied Aeronautics with the dreams of becoming an airline pilot, however, after 9/11 his career path changed. After graduating top of his class with a Bachelor of Science degree in Informational Technologies and Administrative Management, he and his brother decided to start Rebuild Your Vision in 2002. With the guidance of many eye care professionals, including Behavioral Optometrists, Optometrists (O.D.), and Ophthalmologists (Eye M.D.), Tyler has spent over a decade studying the inner workings of the eye and conducting research.

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2 responses to “4 Super Leafy Greens for Improved Eyesight”

  1. Avatar for Mildred Oziogu sackerozi@gmail.com Mildred Oziogu sackerozi@gmail.com says:

    Thank you for the information though I haven’t tried it , but it’s definitely worth trying my eye is been bothering me.

  2. Avatar for Donald Donald says:

    There are lots of supergreens without any actual health benefit testimonials. Are these really successfully improved eye health? Eliminated any sort of illness? There are too much blahs without actual result.

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