Best Plant-Based Foods For Your Eyes

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

People usually lose their eyesight as they age. However, it is possible for you to prevent this condition by following healthy living habits. Your diet carries a significant part in protecting your eyes and promoting vision. It is found that certain nutrients like beta carotene, vitamin C, vitamin E, copper, zinc, etc. can help to reduce the possibility of age-related decline of vision and eye health.

In addition to this, certain other nutrients like omega-3 fatty acids, lutein, copper, and zeaxanthin are also vital for your eyes. You should acquire these nutrients from your diet to boost eye health and prevent the risk of eye diseases.

There is a large number of plant-based foods that are high in different phytochemicals which can be beneficial for protecting your eyes. Some of them are listed below:

Nuts And Legumes

These plant-based foods are a great source of omega-3 fatty acids which are important for your eyes. Nuts also contain high levels of vitamin E, which might protect your eyes from age-related problems. Some nuts and legumes to add to your diet are walnuts, almonds, pistachios, peanuts, beans, lentils, peas, etc.


Seeds are another good source of omega-3s and vitamin E. There is a large variety of seeds you can include in your healthy meal preps including chia seeds, flaxseeds, hemp seeds, and more.

Citrus Fruits

The high amounts of vitamin C contained in citrus fruits can be beneficial for your eyes. This vitamin is a powerful antioxidant that can help to fight eye damage related to aging. Some of the popular citrus fruits that are high in vitamin C are lemons, grapefruits, and oranges.

Leafy Green Vegetables

They are among the healthiest foods that you should definitely add to your diet. Leafy greens are high in different plant compounds like zeaxanthin and lutein that can improve the health of your eyes. They also offer a high amount of vitamin C that is important for eye health.

Spinach, collards, kale, watercress, etc. are some of the best leafy greens that you should eat for boosting eye health.


Vitamin A, which is abundant in carrots, is significant for your eyes. These veggies contain beta carotene that can be used to synthesize vitamin A by the human body. This vitamin is an important component of rhodopsin that helps your retina to absorb eyes. So make sure to include this plant-based food in your diet for keeping your eyes healthy.

Adding these foods to your diet can help to protect your eyes from the damage caused by aging. So you will be able to maintain better vision even at older ages.