Vegetables to Help Your Eyesight Image

3 Vegetables to Help Your Eyesight

Amazingly enough, carrots did not make it on this shortlist of vegetables to help your eyesight While it is true that carrots are full of vitamins that can help your eyesight, there are other vegetables that offer better sources.

The three vegetables we want to discuss with you today are known for their nutritional values. They offer benefits to many parts of your body along with your eyes.

The Best Vegetables to Help Your Eyesight

Vegetables to Help Your Eyesight ImageKale

You may, or may not, be familiar with this vegetable. It’s a member of the cabbage family and studies have shown that this one vegetable is a good source of many of the vitamins and minerals that your body needs.

It is a low-calorie source of vitamin C, vitamin A, vitamin B6, and a wide range of trace minerals such as manganese, dietary fiber, copper, and potassium.

When you consider that one cup of cooked kale can provide 88.8 percent of vitamin C, you can see why it has a place on our eye healthy vegetable list. Vitamin C is especially important because the body cannot store this vitamin.

Kale is also a wonderful source of vitamin A. Kale is naturally rich in concentrated beta-carotene which our body uses to produce vitamin A. This combination of vitamins and beta-carotene can help protect your eye from the development of cataracts.


Popeye’s favorite food is not just good for cartoon strength. In a survey conducted by the American Optometric Association in 2008, it was found that less than one-third of people considered diet as an important factor in eye health. Of those who did try to eat foods good for their vision, most thought that carrots were the best choice.

Carrots are good, but spinach is better. Spinach is one of a variety of dark green leafy vegetables that contains lutein and zeaxanthin. This is important because they are antioxidants that are essential to good eye health.

Spinach contains beta-carotene just like carrots do, but it is higher in antioxidants. Try adding one cup of cooked spinach to your diet 4 times a week.

Yes, we did say cooked! For once it is easier for your body to absorb the nutrients from cooked food instead of raw. For people who don’t care for the taste of cooked spinach, try sprinkling it with a little lemon juice or adding it to an omelet, or a quiche.

When you consider the benefits it offers in preventing age-related macular degeneration and cataracts, you’ll find that there are lots of ways to serve it.

Sweet Potatoes

The sweet potato is another unsung hero of the vegetable world. Most people only think of sweet potatoes at holidays like Thanksgiving or Christmas. This is such a waste of a perfectly good vegetable that contains amazing amounts of antioxidants.

The antioxidants in sweet potatoes work in our bodies to destroy free radicals which can cause problems such as cancer, degenerative eye diseases, and heart disease.

The antioxidant value in the sweet potatoes is almost three times higher in the skin of the potato. You might want to consider substituting sweet potato in your favorite potato skin recipe.

Don’t be afraid to experiment with these vegetables to help your eyesight. The internet is a great source of recipes for all kinds of foods. You don’t have to sit down to a plate of plain vegetables in order to get all the good nutrients from them.

Just add them to casseroles or dishes that you normally make. When you consider the benefits they offer to your eye health a little experimentation isn’t that much of a risk.

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  1. Avatar for Tyler Sorensen Asawari Kamat says:

    Carrrots all of us know…spinach we know it is good….sweet potato rich in vit A is something new to me…..and Kale…I do not know….Is it red cabbage?

  2. Avatar for Tyler Sorensen Roselyn says:

    Very interesting. Thank you. I live in South Africa. Our sweet potatoes have white or off white flesh and pink skins. You mentioned the outside colour doesn’t matter but does the inside colour matter? The sweet potatoes/yams of South America and California (I don’t know about the rest of the USA) are orange inside.
    How would that affect the nutritional value?

  3. Avatar for Tyler Sorensen Mike Barbier says:

    What do you know about treatments for a hole in your macula? Someone I know had vitrectomy surgery and it did little to improve their vision.

  4. Avatar for Tyler Sorensen Nell Gray says:

    I love sweet potato and spinach but don’t know Kale so will look for it.

  5. Avatar for Tyler Sorensen Joleen says:

    kale is a leafy green. one thing i like to do with it is parboil it and add it to scrambled eggs. or, you can use it as you would spinach, i.e. as a side dish. kale just has tougher leaves. writing w/one hand – other is in a sling. hope that helps.

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About the Author

Avatar for Tyler Sorensen

Tyler Sorensen is the President and CEO of Rebuild Your Vision. Formerly, Tyler studied Aeronautics (just like his brother) with the dream of becoming an airline pilot, however, after 9/11 his career path changed. After graduating top of his class with a Bachelor of Science in Informational Technologies and Administrative Management, he joined 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 nearly two decades studying the inner workings of the eye and conducting research.

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