Many people will remember being told to eat their carrots as children to help them see in the dark. And as we know now, this advice was correct. Carrots are a good source of beta carotene, also known as pre-Vitamin A, which is converted to Vitamin A as required by the body. Vitamin A is essential for retinal function and especially the function of rods, which allow vision in low light and darkness. But fruits and vegetables, and the nutrients they provide, have many other benefits for eye health.

Yellow, orange and dark green vegetables are good sources of other carotenoids, and some of these – lutein and zeaxanthin – are of special relevance to the macula of the eye. Studies have established that those with a higher dietary intake of lutein, have a lower chance of developing age related macular degeneration (AMD or ARMD). Compounds called anthocyanidins which are found in dark red, blue and purple fruits and vegetables, and Vitamin C can contribute to the production of collagen, which is essential for maintaining the delicate blood vessels which supply the eyes. Nutrients like zinc and copper and Vitamin E are also relevant for protecting the eyes from damaging factors such as sunlight and oxidative stress. Link to Article