The power of vegetables is awesome, because Mother Nature provides us with a variety of delicious, nutritious foods to keep us strong, healthy, smart and happy. Let’s focus on how this produce can help our eyes. While medical and technological advancements have made it possible for us to see with perfect vision by wearing glasses or a pair of contacts, Mother Nature has always given us a host of plant foods that contains nutrients and properties which can help every function of our body, including the ability to see well. Here are some veggies to help promote good eyesight.

Carrots

Carrots contain the antioxidant beta carotene, which is a natural pigment that your body converts into vitamin A. Beta-carotene can help promote good night vision. Vitamin A, or retinol, is important for fighting vision problems like cataracts, glaucoma, macular degeneration and night blindness. Use carrots for this Thai Carrot Soup and this Low Fat, Whole Wheat Carrot Bread.

Sweet Potatoes

Like carrots, sweet potatoes are also full of beta carotene to help keep those eyes healthy. According to University of Maryland Medical Center, people who eat many foods that contain vitamin A have a lower risk of developing cataracts than people who don’t. Try these Sweet Potato and Kale Patties, this Sweet Potato ‘Rice’ Casserole and this Savory Sweet Potato Quiche.

Spinach

Dark leafy greens such as spinach are rich in the antioxidants lutein and zeaxanthin. These antioxidants help prevent macular degeneration, which can cause blindness. Try the green in this Vegan Spinach Dip, this Vegan Spinach ‘Chicken’ Curry and these 10 Flavorful Ways to Cook Spinach.

Kale

Like spinach, kale contains zeaxanthin. This antioxidant helps protect against eye damage from factors such as sunlight, cigarette smoke, and other air pollutants, so eat up to help keep eyes healthy. Try this Strawberry Kale Smoothie, this Kale and Golden Beet Salad and this Mesquite-Avocado Kale Salad.

Broccoli

The mascular degeneration-preventing antioxidant, lutein, is found naturally in broccoli. Try these Baked Broccoli Burgers, this Raw Cream of Broccoli Mushroom Soup and this Broccoli ‘Cheese’ Pasta Bake. Also, check out Broccoli: 6 Reasons to eat This Healthy Common Superfood (+ Recipes!)

Brussels Sprouts

Eat brussels sprouts for their vitamin C, an important vitamin that will keep you from getting sick and maintain healthy vision. Try these Roasted Brussels Sprouts with Maple-Mustard Glaze and these Stir-Fried Brussels Sprouts with Ginger and Curry Leaves.

Image source: Sweet Potato and Kale Patties