Which juice is best for eyesight?

Eyesight is one of the most precious senses. Good vision allows us to fully experience and appreciate the world around us. Unfortunately, many people experience deterioration in their eyesight as they age. Conditions like cataracts, glaucoma, and macular degeneration can threaten vision. While eye diseases may be unavoidable, certain lifestyle factors like diet can support eye health. In particular, drinking vegetable and fruit juices packed with antioxidants and nutrients may benefit eyesight.

Juices high in lutein and zeaxanthin

Two antioxidants called lutein and zeaxanthin accumulate in the retina and support eye health. Higher intake of lutein and zeaxanthin is linked to a reduced risk of cataracts and age-related macular degeneration (AMD), two common causes of vision loss in older adults.

Here are some juices high in lutein and zeaxanthin:

• Kale juice: Kale is one of the best sources of lutein and zeaxanthin. Just 1 cup of kale juice provides over 20 mg of lutein and zeaxanthin.
• Spinach juice: Spinach is another leafy green that’s high in these carotenoids. Drinking 1 cup of spinach juice will provide around 15 mg of lutein and zeaxanthin.
• Collard greens juice: Collard greens contain over 15 mg of lutein and zeaxanthin per cup of juice.
• Turnip greens juice: Turnip greens provide around 12 mg of lutein and zeaxanthin per cup of juice.
• Broccoli juice: Broccoli is a cruciferous vegetable containing around 5 mg of lutein and zeaxanthin per cup of juice.

Aim for 1⁄2–1 cup per day of these lutein-rich juices to support eye health.

Juices high in vitamin C

Vitamin C is a powerful antioxidant that may protect against cataracts, macular degeneration, and vision loss from glaucoma. Getting enough vitamin C is important for eye health.

These juices are high in vitamin C:

• Orange juice: 1 cup of orange juice has over 100 mg of vitamin C, meeting the daily requirement for this nutrient.
• Grapefruit juice: Drinking 3⁄4 cup of grapefruit juice provides over 95 mg of vitamin C.
• Pineapple juice: A cup of pineapple juice packs over 75 mg of vitamin C.
• Strawberry juice: Get 85 mg of vitamin C in a cup of strawberry juice.
• Tomato juice: Tomato juice has around 45 mg of vitamin C per cup.

Drink 1⁄2–1 cup per day of these vitamin C-rich juices to meet your daily needs and support eye health.

Juices high in vitamin E

Vitamin E is a fat-soluble antioxidant that may help prevent cataract formation and AMD progression. Almonds, sunflower seeds and wheat germ are among the best sources.

These juices contain vitamin E:

• Almond milk juice: 1 cup contains 4 mg of vitamin E.
• Sunflower seed butter juice: Whipping up juice with 2 tablespoons of sunflower seed butter provides over 5 mg of vitamin E.
• Wheatgrass juice: 1 oz of wheatgrass juice has about 1 mg of vitamin E.

Aim for at least 15 mg per day of vitamin E from food and juice sources to meet the daily recommendation.

Juices high in vitamin A

Vitamin A supports eye health by keeping the cornea transparent and protecting against dry eyes. Vitamin A deficiency can lead to vision loss and blindness.

These juices are high in provitamin A carotenoids that the body converts into vitamin A:

• Carrot juice: 1 cup of carrot juice provides over 1000 mcg RAE of vitamin A.
• Sweet potato juice: Drinking a cup of sweet potato juice provides around 600 mcg RAE of vitamin A.
• Pumpkin juice: Enjoy 550 mcg RAE of vitamin A in a cup of 100% pumpkin juice.
• Cantaloupe juice: 1 cup of cantaloupe juice has over 270 mcg RAE of vitamin A.

For adult women, aim for 700 mcg RAE per day and 900 mcg RAE for adult men to meet vitamin A needs through food and juice.

Juices high in vitamin D

Emerging research suggests vitamin D may help prevent macular degeneration. Fatty fish and fish liver oils are among the few food sources of vitamin D.

Try these juices with vitamin D:

• Salmon juice: Juicing 3 oz of salmon provides around 75 IU of vitamin D.
• Cod liver oil juice: Adding 1 tsp of cod liver oil to juice provides around 450 IU of vitamin D.
• Mushroom juice: Mushrooms contain a compound that converts to vitamin D when exposed to UV light. Choose UV-treated mushrooms for juicing.

Aim for 600–800 IU of vitamin D per day from food and supplements like juice.

Juices high in zinc

Zinc supports eye health by transporting vitamin A to the retina. Oysters contain more zinc than any other food.

These juices provide zinc:

• Oyster juice: Juicing 3 oz of oysters adds over 75 mg of zinc.
• Crab juice: Enjoy over 5 mg of zinc per 3 oz serving of crabmeat juice.
• Lobster juice: Juicing 3 oz of lobster meat provides around 3 mg of zinc.
• Cocoa juice: For vegetarian options, 1 cup of cocoa juice made from cacao powder contains around 3 mg of zinc.

The daily zinc requirement is 8–11 mg for adults. Drink juices with zinc several times per week to meet your needs.

Top juice recipes for eye health

Combining the juices mentioned above into delicious blends maximizes your nutritional intake. Here are antioxidant-rich juice recipes to support optimal eye health:

Citrus Carotenoid Juice

• 1 orange, peeled
• 1 grapefruit, peeled
• 2 carrots, peeled
• 1 cup kale
• 1⁄2 lemon, peeled

Green Vitamin C Juice

• 1 cucumber
• 2 cups spinach
• 1 cup parsley
• 1 green apple
• 1⁄2 lemon, peeled

Tropical Sunshine Juice

• 1 cup pineapple chunks
• 1 orange, peeled
• 1 cup mango chunks
• 1⁄2 cup carrot juice
• 1 tbsp aloe vera juice

Omega Powerhouse Juice

• 1 cup blueberries
• 1 cup strawberries
• 2 kiwis, peeled
• 1⁄4 cup sunflower seeds
• 1⁄2 avocado, pitted

Conclusion

Juices containing lutein, zeaxanthin, vitamin C, vitamin E, vitamin A, vitamin D and zinc provide valuable antioxidants and nutrients that support eye health. Combining kale, spinach, carrots, oranges and other produce creates juices optimal for protecting vision and reducing risk of eye diseases like macular degeneration.

Drinking 1⁄2-1 cup per day of juices high in antioxidants can keep your eyes healthy and vision sharp.

To summarize:

Juice	Key Nutrients	Health Benefits
Kale, spinach, collard greens, turnip greens	Lutein, zeaxanthin	Reduce risk of cataracts and macular degeneration
Orange, grapefruit, pineapple, strawberry, tomato	Vitamin C	Protect against cataracts, macular degeneration and glaucoma
Almond milk, sunflower seed butter, wheatgrass	Vitamin E	Prevent cataract formation and progression of macular degeneration
Carrot, sweet potato, pumpkin, cantaloupe	Vitamin A	Keep cornea transparent and prevent dry eyes
Salmon, cod liver oil, UV-treated mushrooms	Vitamin D	May help prevent macular degeneration
Oyster, crab, lobster, cocoa	Zinc	Transports vitamin A to the retina

Drink up for healthy eyes!