Are Carrots Good for Your Eyes? Here’s What Nutritionists Say

If you have concerns about your eye health, you may wonder about the effects of carrots. The colorful vegetable is said to benefit vision and ocular wellness, as it’s teeming with important nutrients. But can carrots truly help eyesight and eye health—and if so, how do they work? We asked dietitians to share how carrots support the eyes, especially as you get older. They also explain how to prepare carrots for maximum benefits and recommend other foods that boost eye health.

Are Carrots Good for the Eyes?

It’s true: Carrots are excellent for your eyes. The root contains beta-carotene, an antioxidant compound that protects the eyes from oxidative stress. This is key because chronic oxidative stress can increase the risk of eye diseases, including age-related macular degeneration, cataracts, and glaucoma.

Plus, beta-carotene converts to vitamin A in the liver, according to Samantha Coogan, MS, RDN, LD, FAND, registered dietitian nutritionist, program director of the didactic program in nutrition and dietetics, and senior lecturer at the department of kinesiology and nutrition sciences at the University of Nevada, Las Vegas. Vitamin A is a major player in eye health, as it’s essential for making pigment in the retina that allows you to see light, says Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell’s Lenox Hill Hospital. Without this ability, there’s a risk for night blindness.

“Vitamin A is also important for the structural health of our eyes,” explains Zinn. In fact, vitamin A is so critical for eye health that deficiency is linked to vision issues, notes Coogan. But since the body is unable to produce vitamin A on its own, eating carrots is a delicious way to get the nutrient.

Carrots also offer lutein, says Coogan. Lutein, like beta-carotene, holds antioxidant properties that can shield eyes from oxidative stress.

How to Eat Carrots for Eye Health

To get the most eye health benefits from carrots, cook them first. “Interestingly, the body better absorbs beta-carotene when carrots are cooked vs. raw,” shares Coogan. For example, you can roast carrots for an easy side or blend them into a creamy carrot soup. Another idea is to serve carrot puree in place of mashed potatoes.

However, if you prefer carrots raw, feel free to enjoy them that way. Though your body will absorb less beta-carotene, you’ll still reap the benefits for vision, says Coogan.

As for the vitamin A in carrots? The nutrient is fat-soluble, meaning it’s optimally absorbed with fat. Thus, “it’s best to pair carrots with a fat source, such as ranch dressing or guacamole, to enhance vitamin A absorption,” notes Coogan. 

Other Foods That Benefit Eye Health

Although carrots offer eye-supporting nutrients, eating them in excess isn’t necessary. Instead, aim to diversify your intake of eye-healthy foods and nutrients, which will provide the most well-rounded benefits. 

Beyond carrots, here are some of the top foods for eye health, according to dietitians.

• Leafy green vegetables: Leafy greens (like spinach and kale) are high in lutein and zeaxanthin, which are structurally similar to beta-carotene, says Coogan. Both compounds are also naturally found in the retina and macula, she adds. Use greens in salads, smoothies, soups, pasta, or sandwiches, suggests Coogan.
• Bell peppers: Due to their rich content of vitamin C, bell peppers are great for the eyes. “Vitamin C is an antioxidant that’s helpful in the prevention of cataracts, [which are] typically brought on by aging,” says Coogan. Vitamin C also supports the health of blood vessels in the eyes, says Zinn. Enjoy bell peppers in chili, on pizza, or roasted and stuffed with protein.
• Tomatoes: Tomatoes contain lycopene, a potent antioxidant. Lycopene works by protecting the eyes from light-induced oxidative stress and damage, per Zinn. “Lycopene may also reduce the risk of macular degeneration,” she adds. According to Zinn, lycopene is better absorbed when tomatoes are cooked, so try making tomato soup or stocking up on canned tomatoes.
• Salmon: For optimal eye health, add salmon recipes to your rotation. “Salmon is rich in omega-3 fatty acids,” shares Zinn. “Omega-3s in general support tear production and reduce symptoms of dry eye,” she says. 
• Avocado: Avocado offers vitamin E, another antioxidant that benefits eye health, says Coogan. “Vitamin E is a group of compounds known as tocopherols and tocotrienols,” she explains. These protect against age-related cellular processes that cause eye damage and vision loss. Try mashing avocado on toast, using it in deviled eggs, or adding a slice to sandwiches, burgers, or burritos, recommends Coogan.