Vegtables for Eye Health


Vitamin C, Beta-carotene, Lutein and Zeaxanthin are particularly good for your eyes and are found in many vegetables.

  • Green Beans - Lutein, Zeaxanthin, Vitamin C.
  • Broccoli - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.  The darker, the higher the concentration of Lutein and Zeaxanthin.
  • Brussels Sprouts - Lutein, Zeaxanthin, Vitamin C.
  • Carrots - Beta-Carotene, Lutein, Zeaxanthin, Vitamin C.  Overcooking can reduce the level of Beta-carotene and raw carrots have the highest concentration.
  • Celery - Lutein, Zeaxanthin.
  • Chilli Peppers - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.
  • Collarde - Beta-carotene, Vitamin C.
  • Corn - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.  Corn is best eaten as soon as possible after picking as time will reduce nutrition.
  • Dandelion Leaves - Vitamin C, Beta-Carotene.
  • Kale - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.
  • Leeks - Lutein, Zeaxanthin.
  • Leafy Lettuce - Lutein, Zeaxanthin, Beta-Carotene.  Dark green and red-tinged varieties have higher levels of all carotenoid nutrients.
  • Mustard Greens - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.
  • Peas - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.
  • Spinach - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.  Cooked spinach is particularly healthy for eyes as cooking removes water.
  • Squash - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.  Deeper colours have higher levels of beta-carotene.
  • Sweet Peppers - Lutein, Zeaxanthin, Vitamin C, Beta-Carotene.
  • Sweet Potatoes including Yam - Vitamin C, Beta-Carotene.  The darker the colour of the flesh, the higher the level of beta-carotene.
  • Turnip Greens - Vitamin C, Beta-Carotene.

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