Eat Vegetables for Eye Health – Good or Excellent Sources of Ocular Nutrition

The following list of vegetables for eye health contains only those that are good or excellent sources of at least one nutrient that benefits your eyes.

All the nutrients of good or excellent value are listed for each vegetable.

There are many others not listed here that will provide a small benefit to your eye health, which is, of course, better than no benefit at all, and definitely better than a diet full of fat and sugar.

Green Beans

Green beans are a good source of Lutein for Vision and zeaxanthin, which help protect The Retina from damage by blue light.

They are also a fair source of Vitamin C.

Broccoli

One of the best vegetables for eye health Broccoli is a good source of lutein and zeaxanthin, as well as Vitamin C.

The darker the color, the more lutein and zeaxanthin will be available in the broccoli.

Broccoli is also a fair source of beta-carotene.

Brussels Sprouts

Brussels sprouts are a good source of lutein and zeaxanthin, and a fair source of both beta-carotene and Vitamin C.

Carrots

The best vegetables for eye health, carrots are an excellent source of beta-carotene.

If you cook them until crisp but tender, you will increase the bio-availability of the beta-carotene.

However, overcooking will decrease its content.

Carrots are also a fair source of lutein and zeaxanthin, as well as Vitamin C.

Celery

Celery is a good source of lutein and zeaxanthin.

Pick celery that is darker green, as it has more nutrients; however, it tends to be stringier.

Chili Peppers

Chili peppers are a good source of Vitamin C, and a fair source of beta-carotene, lutein and zeaxanthin.

Take care not to touch your eyes after chopping them as the juice from these peppers can burn them.

Collards

Collard greens are a good source of beta-carotene, and a fair source of Vitamin C.

Corn

Corn is a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.

Corn should be eaten as soon after picking as possible for the best taste and the most nutrients.

Yellow corn has higher beta-carotene content than white corn.

Dandelion Leaves

Dandelion leaves are a good source of beta-carotene and Vitamin C.

Kale

Another of the best vegetables for eye health, kale is an excellent source of lutein and zeaxanthin.

It is also a good source of beta-carotene, and a fair source of Vitamin C.

Leeks

Leeks are a good source of lutein and zeaxanthin.

Leaf Lettuce

Leaf lettuces are good sources of lutein and zeaxanthin, and fair sources of beta-carotene.

The dark green and red-tinged varieties have higher levels of all carotenoid nutrients.

Iceberg lettuce is a poor substitute for leaf lettuces; it is a fair source of beta-carotene.

Mustard Greens

Mustard greens are an excellent source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.

Due to their spicy flavor, they are best cooked, which gives them a milder taste.

Peas

Peas are a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.

Spinach

Raw spinach is a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.

Cooked spinach is one of the best vegetables for Healthy Eyes.

The lutein and zeaxanthin levels go way up in cooked spinach. It's a good source of beta-carotene, and a fair source of Vitamin C.

The improved nutrition is a result of water loss in the spinach.

Four cups of raw spinach give you about half a cup of cooked spinach, with a corresponding concentration of nutrients.

Squash

Squash are a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.

The deeper the color of the squash, the higher the beta-carotene level.

Sweet Peppers

Sweet peppers, also known as bell peppers, are a good source of nutrients.

Green peppers are a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.

Red peppers are a good source of Vitamin C, and a fair source of beta-carotene.

Sweet Potatoes and Yams

Sweet potatoes and yams are excellent sources of beta-carotene, and fair sources of Vitamin C.

The darker the color of the flesh, the higher the level of beta-carotene.

Tomatoes

Tomatoes aren't really vegetables, but since we use them as vegetables, I've included them here.

They are an excellent source of lycopene, and a fair source of beta-carotene and Vitamin C.

The lycopene in tomatoes becomes more bioavailable when the tomatoes are cooked in or ingested with oil, so spaghetti sauce, salsa, and even ketchup are good sources of lycopene.

Turnip Greens

Another of the best vegetables for eye health cooked turnip greens are a good source of beta-carotene, and a fair source of Vitamin C.

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vegetables for eye health to other important foods

vegetables for eye health to protect your eyesight

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