Top 5 Root Vegetables for Healthy Eyes – Boost Vision Naturally

Turmeric’s antioxidants help reduce the risk of macular degeneration. Meanwhile, the beta-carotene in carrots is converted into vitamin A, which is essential for vision and prevents night blindness.

According to Dr. Duong Minh Phuc, an eye specialist at the High-Tech Eye Center of Tam Anh General Hospital in Ho Chi Minh City, many fruits and vegetables contain vitamins and antioxidants that help the eyes stay healthy. However, to achieve the desired effect, they need to be consumed in the right amount.

Carrots

Carrots contain beta-carotene, which is converted into vitamin A to keep the retina healthy and prevent night blindness. This vegetable also helps reduce the risk of age-related eye diseases like macular degeneration and cataracts that cause blurry vision, tired eyes, and dizziness. Experts recommend eating this vegetable 2-3 times a week. One serving per adult is 100 grams, while children can have 30-50 grams. Eating carrots in moderation protects the liver from too much beta-carotene, a pigment that causes jaundice when present in large amounts in the body.

Sweet potatoes

Sweet potatoes are a good source of nutrients that contribute to eye health. For example, orange sweet potatoes have beta-carotene that helps prevent dry eyes and macular degeneration. They also contain vitamins C and E that reduce eye inflammation. Moreover, this variety of sweet potatoes is rich in anthocyanins, antioxidants that prevent age-related eye diseases and protect the retina from damage. Purple and yellow sweet potatoes contain lutein and zeaxanthin that filter the damaging blue light from digital screens and sunlight.

However, eating too many sweet potatoes can cause bloating and gas. People with diabetes should also be careful when consuming this vegetable because of its high-starch content.

Beets

Beets are a good source of lutein and zeaxanthin, which help the retina resist the harmful effects of UV light and blue light from electronic devices. This is critical because those with damaged retina tissues are at higher risk for macular degeneration. Another benefit of beets is that they contain natural nitrates that convert to nitric oxide in the bloodstream. This compound relaxes and dilates blood vessels, improving blood circulation. Enhanced blood flow ensures proper oxygen supply to all tissues and organs, including the eyes. In addition, beets have some beta-carotene, although in smaller amounts than in carrots.

Turmeric

According to Dr. Phuc, curcumin or the main compound in turmeric has various benefits for the eyes and the whole body. For instance, its anti-inflammatory and antioxidant properties help reduce the risk of eye infections and diseases like glaucoma, diabetic retinopathy, uveitis, and macular degeneration. Curcumin is also beneficial for patients with age-related macular degeneration as it reduces eye tissue degeneration. However, it has poor bioavailability, meaning that the body cannot absorb it easily. To enhance its absorption, turmeric is usually taken with black pepper, which contains piperine.

Onions

Although they cannot improve vision, onions can prevent vision problems. They contain various antioxidants that reduce oxidative stress in the eyes and prevent eye diseases like cataracts and macular degeneration. For example, they have quercetin, a flavonoid that reduces eye inflammation caused by aging. Moreover, onions help improve blood circulation to ensure proper oxygen supply to the eye tissues. Onion extract can also help reduce minor eye infections. However, applying onion juice to the eyes should be avoided because it can irritate the delicate eye membranes, causing chemical burns.

Dr. Phuc advises eating onions with eye-friendly foods like carrots, leafy green vegetables, salmon, and eggs. Those foods have vitamin A, lutein, and zeaxanthin, which protect the cornea from UV damage and reduce the risk of cataracts and macular degeneration.

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