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What To Eat For Healthy Eyes

Updated on September 14, 2010
photo credit: frenchbyte from morgueFile
photo credit: frenchbyte from morgueFile

Why Are Carrots So Good For Your Eyes?

You have probably heard that carrots are great to eat if you want good vision.

This hub will explain what makes carrots so special.

In order to maintain healthy eyes and good vision it is vital to take in enough antioxidants.

What Are Antioxidants?

Antioxidants are molecules that can prevent the oxidation of other molecules. Oxidation can create free radicals, which in turn can damage our cells. To put it simply antioxidants keep our cells healthy by not letting them deteriorate unnaturally.

One antioxidant that is particularly awesome at scavenging for free radicals are carotenoids.  Carotenoids are responsible for giving yellow, orange and red fruits and vegetables their colors.  Carrots have an abundance of carotenoids.  

Two special carotenoids for the eyes are lutein and zeaxanthin.  It is thought that lutein and zeaxanthin protect the eyes from harmful light rays and stop them from damaging the back of the retina.  In effect these carotenoids are nature's sunglasses.

The best way to get your daily dose of carotenoids is to eat at least 2 - 4 brightly colored fruits and vegetables per day.  There will be a list of these foods below.

Which Antioxidants Are Best For Healthy Eyes?

Vitamin A is one of the most important antioxidants needed for healthy eyes. Vitamin A is needed by the retina of the eye, and is absolutely necessary for both scotopic and color vision. Vitamin A is found in foods that contain carotenoids.

So back to our original question – why are carrots so good for your eyes? Carrots have more Vitamin A than any other plant. Eating one raw carrot will provide you with more than your required daily value of Vitamin A, plus it is loaded with carotenoids.

Along with Vitamin A, Vitamins C and E are more beneficial antioxidants for healthy eyes. In addition to these vitamins, zinc and selenium are also needed as they help the body absorb antioxidants.

Age-related Macular Degeneration

Research shows that taking Vitamins A, C, and E along with zinc can slow down the development of age-related macular degeneration (AMD) in existing and low-grade AMD patients.  Also Vitamins C and E may also play a role in inhibiting the development or progression of cataracts.

The Best Foods To Eat

If you want to reap the most health benefits from the foods you eat then follow one simple rule: always choose the freshest, and most colorful fruits and vegetables. Colorful means the red, orange yellow and dark green produce. Some of the best foods for healthy eyes include carrots, peppers, sweet potatoes, mango, broccoli, kale, spinach, broccoli, kale, and tomatoes.

Vitamin A Foods:

  • carrots
  • sweet potato
  • spinach
  • mango
  • cantaloupe
  • kale
  • oatmeal
  • tomato juice
  • red pepper

Vitamin C Foods:

  • oranges
  • papaya
  • strawberries
  • green pepper
  • broccoli
  • red chilies
  • sweet potato

Vitamin E Foods:

  • Oils: wheat germ, safflower, corn, soybean
  • Nuts: almonds, peanuts, pistachios
  • Greens: turnip & dandelion
  • Mango
  • Broccoli
  • Spinach
  • Kiwi

Zinc Foods:

  • meat
  • dairy: milk, cheese, yogurt
  • yeast
  • peanuts
  • beans
  • wholegrain cereals & breads
  • brown rice
  • potato
  • pumpkin seeds


The information given in this hub is not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or health care provider before taking any home remedies or supplements. Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.


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    • Miss Bobo profile image

      Miss Bobo 7 years ago

      good info

    • Violet Flores profile image

      Violet Flores 7 years ago from Kentucky


    • Wealthmadehealthy profile image

      Wealthmadehealthy 7 years ago from Somewhere in the Lone Star State

      Good healthy information....