Remember when you were younger and your mom told you to eat your carrots so that you’d have good eyesight? While you may have thought this advice was silly, it actually is partially true! Maintaining a healthy diet full of nutrient rich vegetables can benefit your vision and your general health.

carrots for eyesight

Here are a few foods you should include in your diet to help maintain good eyesight.


  • It’s more than just carrots


Beta-carotene, or more commonly called vitamin A is contained in carrots and other vegetables or fruits that are orange in color.  Vitamin A helps the eye and retina function optimally and keeps retina degeneration at bay.


  • It is good to go green


Leafy greens are packed full ofzeaxanthin and lutein.  These two antioxidants decrease the risk of developing cataracts and macular degeneration.  Macular degeneration is an incurable disease that involves the deterioration of the retina. Adding lettuce, spinach, bok choy or kale to your diet will ensure you get your recommended doses of zeaxanthin and lutein .


  • Do not skip a breakfast fry


Here is a good excuse to continue indulging in a weekly breakfast fry up.  Eggs deliver a dose of lutein and zeaxanthin, as well as zinc. The yolk is the part of the egg that holds the goodness you need, so skip the egg white frittata and go full tilt for a fried, boiled or poached eff.  Zinc, lutein, and zeaxanthin help to lessen the risk of contracting macular degeneration.


  • Berries are very goodberries for eyesight


Every berry you can imagine is a virtual powerhouse of vitamin C.  We all know that vitamin C is needed for overall health and well-being.  The same is true for good eye health. Vitamin C reduces the risks of contracting cataracts and macular degeneration.  Here is a great excuse to make a morning berry breakfast smoothie.


  • Good time to get nutty


Nuts are a good source of omega’s, but almonds pack the power punch of vitamin E.  Vitamin E is great for your skin and eyes. Research has shown that vitamin E reduces the risk of macular degeneration.  


  • Do not forget the fish


Docosahexaenoic acid (DHA) is an omega-3 fatty acid that naturally occurs in your retina.  DHA is found in trout, anchovies, mackerel, tuna, and salmon. Low levels of DHA have an effect on dry eye syndrome and to incorporate the fish mentioned above in your diet will ensure you are saved from dry eyes.

Incorporating these foods into your diet will ensure that you maintain good eye health or restore deteriorating eyesight.  A healthy, balanced diet is a great way to keep your eyes healthy and for overall well-being. And in no way do you need to only munch on carrots to ensure good vision.