5 Vegetables That Boost Your Eye Health; Spinach To Carrots

We all take good care of our skin and hair, from spending money on expensive cosmetics to cleaning them regularly. But when it comes to eye health, most of us feel that just splashing cold water twice a day is enough. The eyes are an integral part of our body, and taking care of them is important. Nowadays, we spend a lot of time in front of mobile devices and laptops, which adversely affects our vision.

It's true that screens cannot be avoided, but at least we can nourish our eyes with the required vitamins and minerals. According to a report by Harvard Medical School, certain nutrients like vitamins, lutein, antioxidants, and zinc play a vital role in protecting our eyes from various issues like cataracts and vision loss. Along with fruits, nuts, fish, eggs, and sunflower seeds, vegetables are also an incredible source of essential nutrients that improve eye health.

So, if you also want to improve your vision, here are five vegetables to add to your diet:


This leafy vegetable has numerous benefits. According to Medical News Today, leafy green vegetables like spinach, kale, and collards are rich in lutein and zeaxanthin, which are important nutrients for improving eye health. Spinach can become a part of your daily diet in a variety of ways, such as soups, salads, juices, curry, palak paneer, and so on.


This vegetable is high in lutein and zeaxanthin, which help prevent retinal oxidation. According to a report by the Optometrists Network, broccoli contains sulforaphane, which is a cancer-fighting chemical, and it is also known for reducing the risk of chronic diseases such as cataracts. Some popular ways of consuming broccoli are in soups, stir-fries, and curry. It can also become a part of your pasta and chicken recipes.

Green Peas 

We all know that peas are a high source of fibre, which helps boost digestive health. But very few people are aware that these tiny pearls contain essential nutrients like lutein that help prevent eye diseases like cataracts. Peas can become a part of almost every savoury dish, such as curry, mixed vegetables, upma, soup, kachoris, and parathas.


Carrots are high in vitamin A and beta-carotene, which support eye health. According to Medical News Today, both of these nutrients are essential for the production of a component called rhodopsin, which helps the retina absorb light. Carrots can be enjoyed as a part of your mixed vegetable curry, salads, soups, smoothies, and desserts like halwa.

Red Peppers 

This vibrant vegetable is a good source of vitamin C, vitamin B, and beta-carotene, which are known to be beneficial for improving your vision. The vitamin C present in this vegetable keeps the eyes’ blood vessels healthy, which helps boost your vision. Red peppers can become a part of your salads, kababs, noodles, pizzas, pasta, and soups.