The best leafy greens for your eyes

Leafy greens are a great source of essential antioxidants for your eye health. Some of the most important nutrients for your eyes found in leafy greens include:

• Vitamin A: important for your cornea and photoreceptors.
• Vitamin C: found in your vitreous fluid between your eye lens and retina.
• Carotenoids: helps your retina and macular. Examples include lutein and zeaxanthin.
• Zinc: helps protect your eyes from the damaging effects of UV rays.

To learn more about how these and other nutrients support your eyes, read our article on nutrition and eye health.

What is an antioxidant?

An antioxidant is a substance which helps to protect your body from free radicals, molecules that cause ‘oxidative stress’, which is one of the factors associated with eye conditions such as cataracts, macular degeneration, and glaucoma. Antioxidants have been theorised to reduce oxidative stress, reducing your chance of developing the conditions associated with free radicals (Choo, et al., 2022). However, antioxidants will not cure or treat existing conditions, so it is always essential to follow the treatment and dietary recommendations of your health care professional.

Which leafy greens are best?

Eating a balanced diet, including a variety of different leafy greens is important for getting a full spectrum of nutrients. Here are some of the most nutritious leafy greens and the antioxidants useful for eye health they contain.

• Spinach: vitamin A, vitamin C, lutein, zeaxanthin (Matías-Pérez, et al., 2014) (Ülger, et al., 2018).
• Kale: vitamin A, vitamin C, zinc, lutein, zeaxanthin (Matías-Pérez, et al., 2014) (Satheesh & Workneh, 2020).
• Swiss chard: vitamin A, vitamin C, lutein, zeaxanthin (Cleveland Clinic, 2025).
• Collard greens: vitamin A, vitamin C (Knez, et al., 2024)
• Romaine/Cos lettuce: vitamin C, lutein (Food Standards – Australia and New Zealand, N.D.) 
• Chinese broccoli (Gai lan): vitamin A, vitamin C (Knez, et al., 2024).
• Watercress: vitamin A, vitamin C (Noia, 2014).
• Purple/red cabbage: vitamin A, vitamin C (Drăghici, et al., 2013).

These antioxidants are just some of the nutrients found in leafy greens which can be beneficial for your health. Many are also good sources of vitamin K, iron, fibre, calcium, potassium and more. Incorporating fresh, leafy greens into a balanced diet can be a great way to look after your health, and there are so many different ways to incorporate them into your meals that aren’t just salads – you can find hundreds of different recipe ideas online.

Always speak to your eye and health care professionals before making significant changes to your diet, particularly if you are using regular medications.