Plant power...how a vegetarian or vegan diet can support eye health this Veganuary
Eye care specialists are highlighting how vegetarian and vegan diets can help support eye health – thanks to essential nutrients found in everyday plant-based foods.
Plant-based diets are typically rich in fruits, vegetables, legumes, nuts and seeds. These foods provide a wide range of antioxidants, vitamins and healthy fats that support the structures of the eye and help protect cells from oxidative stress.
Experts at Optical Express say interest in the link between nutrition and eye health is growing, yet many people remain unaware that everyday food choices can play an important role in maintaining long-term visual comfort and function.
Vegetarian and vegan diets commonly provide key nutrients such as vitamin C, beta carotene, lutein and zeaxanthin. These compounds support the retina and macula and are frequently recommended by eye health professionals.
Many plant-based foods also contain omega-3 fatty acids, which contribute to tear film stability and can help support eye surface comfort.
Dr Stephen Hannan, clinical services director at Optical Express, said: “A vegetarian or vegan diet can provide many of the nutrients associated with healthy vision, provided it includes a good variety of foods.
“Leafy greens, colourful vegetables, legumes and seeds all play a role in supporting healthy eye function.
“While no diet can prevent all eye conditions, making informed food choices can contribute positively to overall eye health.
“Routine eye examinations also remain essential, as they allow for early detection of changes and personalised advice.”
Six plant-based foods that support eye health
Leafy green vegetables
- Spinach, kale and similar greens contain lutein and zeaxanthin – carotenoids that support the macula and help protect retinal cells.
Brightly coloured vegetables
- Carrots, sweet potatoes and peppers provide beta carotene, which the body converts into vitamin A, essential for maintaining normal vision.
Fruits rich in vitamin C
- Citrus fruits and berries contain antioxidants that support blood vessel health within the eyes.
Legumes
- Beans, lentils and chickpeas provide zinc and plant compounds that support normal vitamin metabolism and overall cell health.
Nuts and seeds
- Walnuts, flaxseed and chia seeds contain plant-based omega fats that contribute to tear film quality and eye comfort.
Whole grains
- Whole grains support overall nutritional balance and help deliver a steady supply of nutrients important for eye health.
