5 root vegetables to eat regularly for healthy eyes

Eating foods rich in antioxidants and vitamins can play a crucial role in maintaining eye health, helping prevent conditions such as macular degeneration, cataracts, and night blindness. Dr. Duong Minh Phuc from the High-Tech Eye Center at Tam Anh General Hospital in Ho Chi Minh City notes that while many foods provide these benefits, it is important to consume them in appropriate amounts to maximize their effects.

1. Carrots
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A, essential for maintaining a healthy retina and improving vision in low-light conditions. Beta-carotene also helps reduce the risk of age-related macular degeneration and cataracts, alleviating symptoms like blurred vision, eye fatigue, and dizziness. For optimal benefits, adults should consume about 100 grams of carrots two to three times per week, while children should have 30–50 grams. Overconsumption can lead to digestive discomfort or jaundice due to excess beta-carotene that is not fully absorbed.

2. Sweet Potatoes
Sweet potatoes, especially orange varieties, are rich in beta-carotene, which protects against dry eyes and supports retinal health. They also contain vitamins C and E, along with anthocyanins in purple varieties, which help slow eye aging. Purple and yellow sweet potatoes provide lutein and zeaxanthin, which act as natural filters against harmful blue light from digital screens and sunlight. However, overconsumption may cause bloating or indigestion, and people with diabetes should be cautious due to the high starch content.

3. Beets
Beets contain lutein and zeaxanthin, which shield the retina from damage caused by blue and UV light—major contributors to macular degeneration. They are also high in natural nitrates that convert into nitric oxide, helping dilate blood vessels, improve circulation, and support retinal and optic nerve function. While beets have lower beta-carotene than carrots, they still contribute to overall eye health.

4. Turmeric
Curcumin, the active compound in turmeric, offers potent antioxidant and anti-inflammatory effects that support eye health and overall well-being. It may help manage conditions such as conjunctivitis, uveitis, glaucoma, diabetic retinopathy, and slow the progression of macular degeneration. Because curcumin is poorly absorbed, it should be consumed with black pepper, which contains piperine to enhance absorption. Excessive turmeric intake can cause nausea, stomach discomfort, or even liver damage, so moderation is important.

5. Onions
Onions may not directly improve vision, but they support eye health indirectly. They are rich in antioxidants, particularly quercetin, which reduces inflammation and protects against free radical damage that contributes to macular degeneration and cataracts. Quercetin also promotes better blood circulation, delivering oxygen and nutrients to the eyes, especially the retina. While onion extract may help prevent mild eye infections, it should never be applied directly to the eyes due to the risk of irritation. Dr. Phuc recommends pairing onions with foods high in vitamin A, lutein, and zeaxanthin—such as carrots, leafy greens, salmon, and eggs—to enhance eye protection.