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Top fruit and veg for healthy eyes

Top fruit and veg for healthy eyes

Eating a wide range of fruit and vegetables is essential for protecting your eyes and keeping them healthy. Brightly coloured foods are rich in carotenoids and, as a rule, these tend to also be high in lutein and zeaxanthin, all of which help to protect the retina and maintain eye health. Foods rich in vitamins A, C and E also play an important role.

We've put together a short list of fruit and vegetables containing the most nutrients for optimum eye health. Including these in your diet on a regular basis can help to slow down the ageing process and reduce the risk of developing cataracts, age-related macular degeneration (AMD) and glaucoma.

You'll find a wealth of information on healthy eating in our Healthy Eating Guide.

Dark green leafy vegetables for healthy eyes

Dark green leafy vegetables

Dark green leafy vegetables such as kale and spinach provide the most lutein and zeaxanthin and are rich in vitamin C, which may help to prevent glaucoma and cataracts.

Carrots for healthy eyes


Carrots are known for being rich in beta-carotene, which gives them their bright orange colour, but it's also a precursor for vitamin A, which can help to prevent night blindness and keeps your corneas healthy.

Broccoli for healthy eyes


Broccoli is related to kale, cauliflower and cabbage and is rich in lutein and vitamins A and C.

Brightly coloured fruit and vegetables for healthy eyes

Brightly coloured fruit and vegetables

Sweetcorn, sweet peppers, tomatoes, strawberries and citrus fruits are all rich in zeaxanthin - it is thought that eating these foods often may help to prevent the development of AMD.

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