Dec 5, 2022 | vision care

Fruits and Vegetables in Season during the Winter to Keep Your Eyes Healthy

Proper nutrition is a key part of eye health and vision care, and Dr. Joel Hayden at Hayden Optometric in Mansfield is passionate about the importance of proper nutrition for eye health and overall wellness.

During the winter, it can be tempting to warm up with comfort foods, but just because it’s cold outside doesn’t mean you have to say goodbye to fresh fruits and vegetables until spring! There are plenty of delicious and nutritious options available this time of year. We’ll share a few of our favorites that are especially good for your eye health.

Citrus fruits

Oranges, lemons, grapefruit—these citrusy staples are not only high in Vitamin C, but they’re also packed with antioxidants that can help protect your eyes from damage caused by free radicals. Free radicals are unstable molecules that can contribute to a host of problems like macular degeneration, cataracts, and glaucoma. So, stock up on citrus fruits the next time you’re at the grocery store and enjoy!

Leafy greens

It’s no secret that leafy greens like spinach and kale are good for you, but did you know that they’re also great for your eyes? These nutrient-rich vegetables contain lutein and zeaxanthin, two powerful antioxidants that can help filter out harmful blue light and protect your retina from damage. Add them to your favorite recipes or eat them raw—either way, your eyes will thank you.


We all know that carrots are good for our eyesight, but did you know that they can also help prevent dry eyes? Carrots are a great source of beta-carotene, which our bodies convert into Vitamin A. Vitamin A helps produce tears, which keep our eyes moist and comfortable. So, eat your carrots to help keep your eyes healthy and hydrated all winter long.

Sweet potatoes

Sweet potatoes are another good source of beta-carotene. They also contain lutein and zeaxanthin, two other nutrients that are important for eye health. Lutein and zeaxanthin help to filter out harmful blue light rays and protect the retina from damage. So, the next time you’re looking for a winter comfort food that’s good for you, reach for a sweet potato!


Pomegranates are a good source of vitamins C and E, both of which are important for eye health. Vitamin C helps to protect the cells of the eye from damage, while vitamin E helps to reduce inflammation. Pomegranates also contain ellagic acid, which has been shown to reduce damage to the eye caused by ultraviolet (UV) light exposure.


These are just a few of the many delicious fruits and vegetables that are in season during the winter months. Incorporating them into your diet is a great way to keep your eyes healthy all year round. For more information on steps you can take to protect your vision, schedule an appointment with Dr. Joel Hayden at Hayden Optometric in Mansfield today!