5 Reasons Why Courgettes Can Help Improve Your Eye Sight
5 Reasons Why Courgettes Can Help Improve Your Eyesight

5 Reasons Why Courgettes Can Help Improve Your Eyesight

Eye Health
John Bolger|

Courgettes, also known as zucchinis, are delicious and nutritious vegetables that offer various health benefits. Adding zucchini to your diet may aid your vision and offset age-related conditions. Courgettes are packed with essential nutrients that contribute to overall eye health.

Here's 5 reasons why thinking about adding courgettes to your diet is fantastic for your overall eye care routine:

1. Rich in Antioxidants

Courgettes are loaded with antioxidants such as vitamin C and beta-carotene. These antioxidants help protect the eyes from oxidative stress, which can damage cells and contribute to age-related eye conditions like cataracts and macular degeneration. Courgettes also contains the antioxidants lutein and zeaxanthin. Research shows that these antioxidants can accumulate in your retina, improving your vision and reducing your risk of age-related eye diseases.

2. Good Source of Vitamins

Courgettes contain essential vitamins like vitamin A, vitamin C, and vitamin E, all of which play a vital role in maintaining healthy eyesight. Vitamin A, in particular, is essential for the proper functioning of the retina and can contribute to better vision.

3. High Water Content

Courgettes have a high water content, which helps keep the eyes hydrated and may reduce the risk of dry eyes, especially in hot and dry environments.

4. Low in Calories and High in Fibre

For those looking to maintain a healthy weight, courgettes are a great option as they are low in calories and high in fibre. A healthy weight can indirectly benefit eye health by reducing the risk of diabetes, which can lead to diabetic retinopathy—a complication that affects the eyes.

5. Supports Overall Health

A diet rich in courgettes and other vegetables can promote overall health and well-being. Consuming a balanced diet contributes to better overall health, which can have indirect positive effects on eye health as well.

A balanced diet that includes a variety of nutrient-rich foods can play a significant role in maintaining good eyesight and overall eye health. Moreover, if you have any specific concerns about your vision or eye health, it's always a good idea to consult with an optometrist or ophthalmologist for personalised advice and guidance.


Eye Care With Vegetables

Incorporating vegetables into your diet is crucial for maintaining and improving eye health, as they are rich sources of essential nutrients that support optimal vision. Vegetables like carrots, spinach, kale, and broccoli contain high levels of beta-carotene, a precursor to vitamin A. Vitamin A is essential for the functioning of the retina, the part of the eye responsible for light perception, and plays a vital role in low-light and colour vision. Regular consumption of these vegetables can help prevent conditions like night blindness and age-related macular degeneration, promoting overall eye health and supporting sharper vision.

Moreover, vegetables are packed with antioxidants, such as vitamins C and E, which protect the eyes from oxidative damage caused by free radicals. These antioxidants help maintain the health of the delicate eye tissues and reduce the risk of cataracts, a clouding of the eye's lens that can impair vision. Additionally, vegetables like bell peppers and tomatoes are rich in lutein and zeaxanthin, two essential pigments that accumulate in the retina and act as natural filters against harmful high-energy light waves. Including a variety of colourful vegetables in your diet can enhance these protective effects, shielding your eyes from harmful light and reducing the risk of eye conditions associated with ageing. By making vegetables a central part of your diet, you not only contribute to improved eye health but also support your overall well-being.


Eye Care With Fruits

Adding fruits into your diet is equally vital for improving eye health and enhancing eyesight. Fruits are rich in nutrients such as vitamin C, which plays a significant role in maintaining the health of blood vessels in the eyes. Citrus fruits, strawberries, and kiwis are excellent sources of vitamin C that can boost your eye health. Furthermore, fruits like oranges, papayas, and mangoes are abundant in vitamin A and beta-carotene, both of which are essential for supporting proper vision and preventing night blindness. Vitamin A helps maintain the health of the cornea, and the transparent outer layer of the eye, and aids in low-light and colour vision.

Fruits also offer powerful antioxidants like vitamin E, which can protect the eyes from oxidative damage caused by harmful free radicals. Antioxidants in fruits help defend delicate eye tissues and may reduce the risk of age-related eye diseases such as macular degeneration. Berries, such as blueberries and bilberries, are particularly known for their high levels of antioxidants and flavonoids, which can contribute to better vision and overall eye health. By incorporating a diverse range of colourful fruits into your daily diet, you can provide your eyes with the essential nutrients they need to function optimally and maintain excellent eyesight throughout your life.


Sicilian Courgette Recipe

Sicilian Courgette ‘cream’ - lovely as a soup or base for a vibrant green pasta sauce.

Prep time - 10 mins

Cook time - 25 mins

Serves 2-3 for soup (about 6 for pasta)


2 courgettes, 2 onions, 1-2 tbsp olive oil, 500ml water, Sea salt and black pepper

(see options for toppings below)


Get the water on the boil in a medium saucepan. Quarter the onions and add to the water. Whilst they boil for 3-4 mins, cut your courgettes into thirds or quarters. You want to leave the courgettes in large chunks so they don’t overcook too easily. Now, add them to the water as well. Keep the onions and courgettes gently boiling for about 10-12 minutes. Make sure the courgettes remain a vibrant green - if the colour starts to dull they’re overcooking!

Then, take the pan off the heat. Use your chef-y intuition to judge whether or not there is too much water remaining - if so pour a little of it off. Add the olive oil and a good pinch of salt and pepper then, using a hand-held blender, wizz the whole thing into a silky green concoction. Taste and adjust the seasoning accordingly.

Having It As A Soup?

Sprinkle over some freshly chopped basil, add a dollop of crème fraiche and serve with crusty sourdough bread.

Having it as a pasta sauce?

Cook your pasta, drain it, and return it to its pan over a very low heat. Spoon in the courgette ‘cream’ and mix till all the pasta is coated. Serve with grated parmesan or toasted flaked almonds and shards of crispy bacon.

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