Carrots are rich in beta-carotene, a precursor to vitamin A, which is essential for maintaining healthy eyes. Vitamin A plays a crucial role in preventing night blindness and supporting overall eye health.
Kale, spinach, collard greens, and other leafy greens are excellent sources of lutein and zeaxanthin, antioxidants that are associated with a lower risk of age-related macular degeneration (AMD) and cataracts.
Like carrots, sweet potatoes are high in beta-carotene, which the body converts into vitamin A. They are a delicious and nutritious addition to a vegan diet.
Almonds are rich in vitamin E, an antioxidant that helps protect the eyes from oxidative damage. Including a handful of almonds in your diet can contribute to overall eye health.
Chia seeds are a plant-based source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Omega-3s play a role in maintaining the health of the retina and may help prevent dry eyes.
Bell peppers, especially red and yellow varieties, are high in vitamin C, which is essential for maintaining the health of blood vessels in the eyes. Vitamin C also supports the overall health of the eyes.
Citrus fruits like oranges are rich in vitamin C, which is important for the health of blood vessels in the eyes and may help reduce the risk of cataracts and AMD.
Flaxseeds are another plant-based source of omega-3 fatty acids. Including ground flaxseeds in your diet can provide ALA, supporting overall eye health.