You may have heard that carrots are beneficial for your eyesight, which is often considered an old wives’ tale, but recent studies have shown that nutrients in certain fruits and vegetables can help keep your eyes healthy. At Lickteig Family Eyecare, serving Boston, Medford, Natick, and the surrounding areas, our optometry team provides primary eye care as well as comprehensive services to ensure optimal eye health. Here’s a closer look at three types of nutrients found in fresh produce and how they can help protect your vision.


When you eat foods high in beta-carotene, such as carrots, acorn squash, and sweet potatoes, you’ll help to reduce your risk of cataracts and macular degeneration, which can lead to permanent loss of vision. Beta-carotene is a dietary antioxidant that helps to fight free radicals, which break down healthy tissue and are often plentiful in the retina.

Carotenoids Lutein and Zeaxanthin

Broccoli and other green vegetables, including kale, spinach, and collard greens, are high in the carotenoids lutein and zeaxanthin, nutrients with antioxidant properties that have been shown to promote eye health. These carotenoids have been linked to improved pigment density, which protects cells in the eyes from excess ultraviolet light.

Vitamin C

Fruits and vegetables rich in vitamin C, which include oranges, strawberries, kiwi, and bell peppers, are also packed with antioxidants that help to reduce the likelihood you’ll develop eye problems. Broccoli is also a good source of vitamin C, which means it’s an excellent food to eat regularly to promote good vision.

Five Daily Servings for Eye Health

While there’s no definitive amount of these nutrient-rich foods you should eat to help keep your eyes healthy, generally speaking, at least five servings each day is recommended. So be kind to your eyes by reaching for an orange or carrot sticks as a snack and filling your plate with plenty of vegetables at mealtime.

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At Lickteig Family Eyecare, serving Boston, Medford, Natick, and the surrounding areas, we provide comprehensive primary eye care and a full range of optometry services to ensure your eyes stay healthy. Visit our website today to learn more or to schedule an appointment.

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