6 vegetables that are necessary to improve eye health

Good vision is a blessing that needs care and nourishment, especially as we age. While carrots are famous for improving eye health, they’re not the only heroes in this story. A balanced diet rich in certain vegetables can work wonders in maintaining sharp eyesight and preventing eye-related issues. Here are 6 powerful vegetables everyone should include in their diet for better eye health.

Spinach

Spinach is packed with lutein and zeaxanthin—two antioxidants that protect your eyes from harmful UV rays and blue light damage. They are essential for preventing macular degeneration and cataracts. As per a study done in 2013, consuming increased spinach and kale in diet for a 4-week period increased the Macular Pigment Optical Density by 4%–5%.
How much to consume?

Aim for one cup of cooked spinach daily. You can add it to smoothies, soups, or stir-fries for a nutrient-packed meal.

Shakarkand

Also known as sweet potatoes, are an excellent source of beta-carotene, a precursor to vitamin A. Vitamin A is crucial for maintaining the health of the cornea and improving night vision.
How much to consume?
Include one medium-sized sweet potato in your diet every day. Bake or steam them for a delicious and healthy snack.

Broccoli

It is a cruciferous vegetable loaded with vitamin C and antioxidants. It supports the health of your retina and protects against oxidative stress, which can damage your eyes over time.
How much should I eat?
Three to four times a week, add half a cup of steamed broccoli to your meals. For a dish that is high in nutrients, combine it with other vegetables.

Carrots

Beta-carotene, which is abundant in carrots, is converted by your body into vitamin A. They also lessen the chance of eye infections and keep your eyes hydrated. As per a study conducted in 1999, carrot intake can protect against difficulty in seeing at night.
How much to consume?
A small cup of raw or cooked carrots daily is sufficient. Snack on carrot sticks or add them to salads and stews.

Bell peppers

Colourful bell peppers, especially the red ones, are rich in vitamin C, an antioxidant that helps maintain the health of blood vessels in your eyes and reduces the risk of cataracts.
How much should be consumed?
Include half a cup of raw bell peppers in your daily meals. They’re fantastic in salads, sandwiches, and as a crunchy snack.

Tomatoes

Tomatoes contain high levels of lycopene, an antioxidant that protects the retina and lowers the risk of age-related macular degeneration. They also include vitamins A and C, which improves overall eye health.
How much should be consumed?
One medium-sized tomato every day is ideal. You can eat it fresh in salads or cooked.