Little needs to be said about the importance of taking care of your eyes. People are probably going to be rather protective of their eyes and happy to partake in activities that will promote eye health and maybe even reduce the effect aging has on our sight.

Some people have very specific eye conditions that must be cared for by a medical professional, but for those simply looking to offer their eyes assistance and wellbeing, there are things we can do ourselves to achieve this.

The American Academy of Ophthalmology (AAO) has some great advice. Protecting our eyes from the strain of screen time is one thing we can do. It is recommended that we look away from our screens every 20 minutes at something 20 feet away, for 20 seconds.

Wearing sunglasses on sunny days and always remembering to wear safety glasses when working on or with something that might irritate our eyes is really good practice.

Avoiding touching our eyes in any way without washing our hands first is key to reducing the risk of infections. But, one of the best things we can do is to make sure that we are getting all of the vitamins and minerals we need for optimal eye health. This is fantastic, as it means we get to eat our way to great eyesight!

Carrots and Sweet Potatoes

Carrots and sweet potatoes are both rich in beta-carotene. This is what gives them their orange color. Our bodies need beta-carotene as it converts it into vitamin A. Carrots themselves are also rich in vitamin A which is vital in the production of rhodopsin. Rhodopsin helps the retina absorb light allowing us to see at least a little in low light. Vitamin A is also thought to help with age-related degeneration of the eyes.

Get yourself a delicious dose of carrot with this recipe for Carrot Harissa Soup, or try this Sweet Potato and Jackfruit Coconut Soup for a beta-carotene boost.

Nuts, Seeds, and Legumes

Nuts seeds and legumes are high in vitamin E and omega 3 fatty acids. Vitamin E is a strong antioxidant and is thought to assist the eyes with the effects of age-related issues, such as cataracts. Several studies have also shown that omega 3 helps prevent macular degeneration and symptoms of dry eyes.

Food to look for are walnuts, brazil nuts, cashews, peanuts, lentils, sunflower, hemp, chia, and flax seeds. Try making these Trail Mix Energy Bites for their seedy/nutty superpowers.

Citrus Fruits

Citrus fruits, such as oranges, lemons, limes, and grapefruit, are packed with Vitamin C. Just one medium orange contains 70 mg of vitamin C or 78 percent of the RDI. Vitamin C is a powerful antioxidant that can help protect your eyes from harmful free radicals. Our bodies also use vitamin C to make college. Collagen is a protein that is used to give structure to our eyes, particularly our corneas and sclera. Vitamin C may also play a part in reducing the risk of cataracts.

This Homemade Vitamin C Powder can be added to smoothies and baked goods and will make your eyes very happy.

Leafy Greens

Leafy greens, such as kale, spinach, and collards, are rich in lutein and zeaxanthin. These are important compounds that are a part of the carotenoid family (as is beta-carotene). Both lutein and zeaxanthin are found in the macula and retina of the eye.  They help to filter blue light that is thought to be harmful to the eyes.

Some delicious ways to add more leafy greens to your diet would be to try these recipes for Kale Walnut Pesto Pasta, Spinach, and Garlic White Bean Dip, or Smoky Southern Collard Greens.


Not drinking enough water can be disastrous to most, if not all of our body parts and functions. So, it comes as no surprise that water is essential for our eye health, too. Drinking a healthy amount of water can help your eyes to produce the correct amount of tears. This prevents symptoms of dye eyes. Dehydration may also make the skin around your eyes darker and appear more sunken.

If you aren’t very good at getting your daily water requirement in, try looking at these recipes that include incredibly hydrating foods or these recipes for healthy and hydrating juices.

This article is for informational purposes only. Seek the advice of a medical professional if you are experiencing any sight issues. Speak to your doctor before supplementing your diet for health reasons. 

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammationheart healthmental wellbeingfitness goalsnutritional needsallergiesgut health, and more! Unfortunately, dairy consumption also has been linked to many health problems, including acnehormonal imbalancecancer, and prostate cancer, and has many side effects.

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