5 Fruits and Vegetables for Healthy Eyes

Dr Anna Siu, senior optometrist with PersonalEYES, one of Australia’s eye clinics, says, “The food we eat impacts our tears and in turn, our broader eye health. It’s important to have a well-balanced diet filled with fresh fruit and vegetables.”

Top 5 fruits and vegetables for healthy eyes:


Incorporating tomatoes into your diet is one sure way to keep your eyes looking healthy because they are a wonderful source of vitamin C. Tomatoes are also high in carotenoids and lycopene, two nutrients that will help prevent excessive light exposure and damage to your eye.


“Avocados are filled with vitamins C, B6 and E and they’re rich in lutein, an antioxidant that helps your macula shield intensive and damaging light. They ward off macular degeneration and cataracts,” says Dr Anna.

A study launched in 1992 to evaluate a combination of vitamins E and C, beta-carotene, and zinc (AREDS) in relation to eye health. In 2001, the investigators reported that the AREDS formulation reduced the risk of advanced AMD by about 25 percent over a five-year period.

Orange Capsicum

Move over carrots, orange capsicums are the new eye health superfood. They are packed with zeaxanthin, a carotenoid that decreases your chance of macular degeneration and also high in vitamin A, which improves night vision. “Try adding orange capsicum to a fresh summer salad to get your daily vitamin A kick and look after your eyes,” Dr Anna says.

Spinach, kale and dark leafy greens

Dr Anna says, “Green vegetables, especially spinach, are rich in lutein, a carotenoid compound that helps fight cell damage to your macula,” she says. “Dark leafy greens also contain high levels of zeaxanthin an antioxidant that helps your macula shield intensive and damaging light. They also help improve your long term vision with their nutrient packed goodness.”

Fruits high in Vitamin C & A

Fruits high in Vitamin C such as oranges, strawberries and raspberries are a fab way to nurture your eyes and produce healthy, glowing skin – especially in the areas surrounding your cornea and lens.

Dr Anna says, “Berries lower your blood pressure, a key risk factor for macular degeneration, and decrease inflammation, helping you avoid blockages in the arteries that carry blood to your retina.”

Information provided by: personaleyes.com.au.

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