See Clearly Now: How Microgreens Boost Eye Health

See Clearly Now: How Microgreens Boost Eye Health

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This is Episode 6 of our enlightening series, “The Health Benefits of Microgreens: Why They’re a Nutritional Powerhouse.” If you missed the introduction, explore it here: “The Science of Microgreens Nutrition: How They Enhance Health and Wellness (Introduction)” and Episode 5, “Unlock Nature’s Secret: How Microgreens Boost Immunity Naturally.”

Imagine squinting at the fine print on a nutrition label or straining to see the road signs while driving at night. We often take our vision for granted, but eye health is critical. What if I told you the secret to a clearer, healthier vision might be sitting right in your kitchen garden? Yes, we’re talking about microgreens in eye and vision health.

Microgreens are rich in essential nutrients like vitamins A, C, and E and lutein and zeaxanthin, which are known to improve eye health by reducing oxidative stress and filtering harmful blue light. Incorporating microgreens into one’s diet can significantly contribute to eye and vision health by enhancing retinal function and reducing the risk of age-related macular degeneration.

We all know that nutrition is vital in maintaining good health, but did you know it’s just as crucial for our eyes? Our dietary choices, from foods to supplements, can support or sabotage our sight. That’s where microgreens come in. These tiny, nutrient-packed greens are not just a culinary trend; they’re a natural solution for enhancing your vision and protecting your eyes from age-related issues.

So, if you’ve been reaching for those carrot sticks in hopes of better vision, it might be time to try microgreens. Intrigued? Keep reading to discover how these small but mighty greens can make a big difference in your eye health.

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Microgreens: Your Nutritional Powerhouse

Microgreens are young, edible plants harvested just after the first true leaves, or “cotyledons,” have developed. They are not merely garnishing on your plate; these tiny greens are nutritional powerhouses.

Regarding eye health, microgreens are rich in essential nutrients like Vitamin A, Vitamin C, and lutein, all known to improve vision and reduce the risk of age-related macular degeneration.

Compared to their mature counterparts, microgreens often contain higher nutrient levels. For example, red cabbage microgreens have been found to have 40 times the amount of vitamin E and six times the amount of vitamin C compared to grown red cabbage [1]. These vitamins are essential for general health and particularly beneficial for eye health. Vitamin C, for example, protects the eye against cataracts; vitamin E is known to protect cells in the eyes with its antioxidant properties.

So, don’t just walk past the microgreens section the next time you’re at the specialty grocery store. These tiny greens could make a big difference in your eye health.

Up next, we delve into why focusing on eye health is not something to overlook.

Enhancing Eye Health with Microgreens: A Visionary Approach
Figure 1. Eye and Vision Health

The Importance of Eye Health

One of the critical aspects of overall healthy being that often gets overlooked is eye health. More than 25 million Americans over 40 years of age are affected by cataracts, according to the American Academy of Ophthalmology, and glaucoma affects more than 2.7 million in the same age group. Moreover, nearly 7.7 million Americans age 40 and older are affected by diabetic retinopathy, which can lead to vision loss [2].

Causes of blindness by age group, 2007-2016.
Figure 2 Causes of blindness by age group, 2007-2016.

Nutrition is vital to the maintenance of good vision [3]. The prevention or management of eye disorders can be helped by a balanced diet rich in vitamins and minerals. However, several myths surround eye health, such as the belief that reading in dim light can damage your eyes, which is not supported by scientific evidence.

The Facts, Not The Fiction of Eye Care
Figure 3. The Facts, Not The Fiction of Eye Care

Understanding the significance of eye health and the role of nutrition can help you make informed choices for better vision. Debunking common myths can also guide you in adopting effective preventive measures [4].

Let’s next delve into the science behind how microgreens can be a game-changer for your eye and vision health.

Readers + Keychain Case

Microgreens and Eye Health: The Science Explained

Microgreens are a culinary delight and a nutritional powerhouse that can significantly benefit eye health. Specific nutrients found in microgreens, such as lutein, zeaxanthin, and Vitamin A, have been scientifically proven to improve vision and eye health [5].

List of Microgreens for Eye and Vision Health:

Marigold microgreens are particularly beneficial for the eyes due to their high lutein and zeaxanthin content. These carotenoids block harmful blue light from reaching the retina, reducing the risk of macular degeneration [6].

Carrot microgreens are another excellent choice for eye health. They are rich in Vitamin A, which is essential for good vision. They also contain glutamic acid, which supports eye, bone, and brain health.

Radish microgreens are rich in antioxidants, including vitamins C, copper, and folate. These nutrients help combat oxidative stress, which can lead to eye diseases.

Fennel microgreens are packed with Vitamin C, calcium, iron, and antioxidants, making them a well-rounded choice for overall health, including eye health.


Microgreens Commercial Name Vitamin K Vitamin C Vitamin A Carotenoids Vitamin E
Cilantro 2.5 40.6 11.7 10.1 7.7 53.0
Garnet amaranth 4.1 131.6 8.6 8.4 4.4 17.1
Green Basil 3.2 71 8.4 6.6 2.7 19.9
Green Daikon Radish 1.9 70.7 6.1 4.5 1.7 87.4
Garden Cress 2.4 572 11.1 7.7 3.1 41.2
Red Cabbage 2.8 147.0 11.5 8.6 2.9 24.1
Red Sorrel 3.3 56.7 12.1 8.8 3.6 21.8
Wasabi 1.9 44.8 8.5 6.6 2.2 18.7
Table 1 Vitamin and Carotenoid Content of 8 Select Microgreens (µg/g), for Vitamin, (mg/110g all others)

DIY: Making a Microgreens Dried Powder Mix for Vision Support

Consider making a dried powder mix for those interested in a more concentrated form of these nutrients. Dehydrate marigold, carrot, radish, and fennel microgreens and grind them into a fine powder. This can be added to smoothies, soups, or salads for an extra vision-boosting kick.

By understanding the science behind the nutrients in microgreens, you can make informed choices to improve your eye and vision health naturally.

Advisory: It is advisable to consult with a healthcare provider or nutritionist for personalized recommendations.

Nutrition and Your Eye: Tailoring to Different Needs

For your eyes and overall health, you must get the proper nutrition. It’s imperative to have a healthy diet rich in vegetables and fruits. Vitamins with antioxidant properties are associated with eye health, based on various clinical trials and studies. These vitamins aid in maintaining tissues of the eyes and healthy cells, repairing any damage that might develop over time.

Vitamins A, C, and E are some of the antioxidant vitamins. Green leafy vegetables, orange juice, carrots, tomatoes, dried apricots, spinach, and pepper are the primary sources of these vitamins. Tea, nuts, cloves, and seeds are additional sources of these vitamins.

Good nutrition will help ensure your eyes function well throughout your lifetime. Two essential nutrients reduce the risk of cataracts and macular degeneration. The two nutrients are lutein and zeaxanthin. These compounds, also known as xanthophylls, contain yellow pigments in most plants and vegetables.

The Xanthophyll belongs to a family of organic compounds known as carotenoids. In color, the high concentration of lutein is orange-red. The lutein and zeaxanthin boost the body’s antioxidant functions. This ensures that the body is well-guarded against free radicals. You’re aware of the destruction of cells and weakening of your body caused by these radicals.

WHO: World Report on Vision
Figure 4. WHO World Report on Vision

Furthermore, lutein and zeaxanthin help to prevent the red light from penetrating the retina’s underlying structure. Thus, it mitigates the risk of oxidation damage due to light that could lead to macular degeneration [7].

Macular degeneration is an irreversible damage to the eye’s retina, which can lead to loss of vision. The high level of lutein and zeaxanthin is found in dark green vegetables, such as collard greens, black leaf lettuce, spinach, or kale. The two ingredients will provide your eyes with a good amount of nourishment.

“Although recent advances in eye care are impressive and have reduced the vision loss that results from genetic conditions and common, age-related eye diseases (e.g., age-related macular degeneration, glaucoma, diabetic retinopathy), there remains no cure. Due to the aging of our population and the strongly age-related incidence of many eye diseases, we project a near doubling, by 2050, in the prevalence of “chronic vision impairment.” – UN World Health Organization (WHO)

Bright orange fruits contain beta carotene, a precursor of vitamin A. Beta carotene helps the eye adapt to reduced light intensity at night or in the dark and promotes good vision.

Wheat germ is a primary vitamin E source that protects the eyes against free radicals. The slowing down of macular degeneration and the worsening of cataracts can be helped by vitamin E. Add wheat germ to yogurt, oats, or salads and mix them with smoothies.

You will get zinc, which is good for improving the macula in the inner part of your eye, by involving kidney beans, lentils, chickpeas, and mung beans. Zinc releases vitamin A in the liver, then available in the eye.

For better vision, let’s explore practical ways to incorporate these nutrient-rich microgreens into your daily diet.

How to Incorporate Microgreens into Your Diet for Better Vision

Incorporating microgreens into your daily diet is easier than you might think. These nutrient-dense greens can be added to salads, smoothies, or even as a garnish on your favorite dishes.

Simple and Delicious Microgreen Recipes

Add a handful of carrot microgreens to your morning smoothie for a Vitamin A boost. Marigold microgreens make a colorful and nutritious addition to salads, providing essential lutein and zeaxanthin.

Tips for Selecting and Storing Microgreens

When shopping for microgreens, look for vibrant colors and crisp leaves. To preserve their freshness, they must be stored in a sealed container inside the refrigerator. Some microgreens, like radish and fennel, can also be frozen for later use.

Creating a Vision-Boosting Meal Plan

Plan your meals to include a variety of microgreens. For example, a lunch salad could include radish and fennel microgreens, while a dinner stir-fry could feature carrot and marigold microgreens. This ensures you get a range of nutrients beneficial for eye health.


Green Vegetarian Salad with Quinoa and Spinach

Healthy green vegetarian salad with fresh vegetables and quinoa, spinach, avocado, asparagus, cucumber, and edamame beans (protein). Serve with toasted pita brushed with olive oil



  • Author: Andrew Neves
  • Prep Time: 20
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: Lunch
  • Method: Salad
  • Cuisine: International
  • Diet: Vegetarian


  • 3 tablespoons extra-virgin olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • ½ European cucumber, sliced
  • ½  Avocado sliced
  • 5 ounces fresh edamame
  • 10 stalks of asparagus
  • 1 medium green pepper sliced
  • ¼ cup slivered fresh basil microgreens


  1. Wash (and peel if desired) cucumber into thin slices
  2. Peel avocado and dice or slice
  3. Wash edamame and dry with a paper towel
  4. Wash stalks of asparagus (steam if desired for 10 minutes)
  5. Wash and slice green pepper into long strips
  6. Wash basil microgreens
  7. Arrange cucumber, edamame, avocado, asparagus, and pepper in a salad bowl.
  8. Whisk oil, salt, and pepper in a large bowl.
  9. Pour over salad
  10. Add basil microgreens
  11. Serve and enjoy!


In 2016, 94 percent of U.S. soybeans were genetically modified. If you want to avoid genetically modified foods, opt for organic soy products.

Keywords: microgreens, spinach microgreens, quinoa

It is advisable to consult with a healthcare provider or nutritionist for personalized recommendations.

By incorporating microgreens into your daily meals, you’re enhancing flavors and taking a proactive step in improving your vision and eye health.

Key Takeaways: Microgreens in Eye and Vision Health

Microgreens are not just a trendy culinary ingredient but a nutritional powerhouse with specific eye and vision health benefits. Rich in essential nutrients like lutein, zeaxanthin, and Vitamin A, these tiny greens can significantly prevent macular degeneration and other vision-related issues.

Marigold microgreens, for instance, are rich in lutein and zeaxanthin, which are known to block harmful blue light from damaging the retina. Carrot microgreens offer a high concentration of Vitamin A, which is crucial for good vision and overall eye health.

Actionable Steps to Start Benefiting from Microgreens Today

  1. Incorporate a variety of microgreens into your daily meals, either as a garnish, in salads, or even in smoothies.
  2. Consider making a DIY microgreens dried powder mix for a concentrated nutrient boost.
  3. Always use organic microgreens to avoid pesticides and other harmful chemicals.

Don’t wait for vision problems to start before taking action. Make microgreens a regular part of your diet today to reap their eye-health benefits. They are easy to grow at home, ensuring you always have a fresh supply of these vision-boosting greens.

Next in our series is Episode 7, “Glowing Skin with Microgreens: A Natural Approach to Skin Health.”

The Easy Guide©: Healthy Eating at Any Age

The fundamental goal of the biological sciences is to maximize healthy longevity or healthspan by delaying the declines in physical function and the increased risks for diseases accompanying aging.

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  • Understanding the Aging Process
  • You Are More Prone to Dehydration
  • Nutritional Requirements As You Age
  • Calorie Requirements As You Age
  • Eating Your Microgreens

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Microgreens Nutrition For A Longer, Healthier Life

Related Questions

Are microgreens good for your eyesight?

No specific scientific evidence suggests that microgreens are good for eyesight. However, they are rich in nutrients like vitamins and antioxidants, which generally benefit overall health.

Can microgreens improve eyesight?

Microgreens like marigolds, spinach, and kale contain lutein and zeaxanthin, which are beneficial for eye health. However, there is no definitive evidence to suggest that they can improve eyesight.

What microgreens are good for macular degeneration?

Greens rich in lutein and zeaxanthin, such as marigolds, spinach, and kale, benefit macular degeneration.

What vegetables can improve eyesight?

While there is no conclusive evidence that vegetables can directly improve eyesight, higher vegetable consumption might be inversely associated with the risk of cataracts.

Recipe for Eye Health and AMD
Figure 5. Recipe for Eye Health and AMD

Share the Guide

Did you love what you learned about the incredible benefits of microgreens and eye health?

Please don’t keep it to yourself! Share this guide with friends, family, and fellow food enthusiasts on social media. Whether you’re a home gardener, a gourmet chef, or someone passionate about health and wellness, this series contains insights that can transform your understanding of nutrition.

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  1. Xiao, Zhenlei, et al. “Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens.” Journal of Agricultural and Food Chemistry, vol. 60, no. 31, 30 July 2012, pp. 7644–7651,,
  2. “Eye Health Statistics – American Academy of Ophthalmology.”, 2015,
  3. Demmig-Adams B, Adams RB. Eye nutrition in context: mechanisms, implementation, and future directions. 2013 Jul 5;5(7):2483-501. doi: 10.3390/nu5072483. PMID: 23857222; PMCID: PMC3738983.
  4. Maintaining and Improving Vision. Francis, Raymond. Beyond Health News, 2003.
  5. Froger N, Moutsimilli L, Cadetti L, Jammoul F, Wang QP, Fan Y, Gaucher D, Rosolen SG, Neveux N, Cynober L, Sahel JA, Picaud S. Taurine: the comeback of a neutraceutical in the prevention of retinal degenerations. Prog Retin Eye Res. 2014 Jul;41:44-63. doi: 10.1016/j.preteyeres.2014.03.001. Epub 2014 Apr 8. PMID: 24721186.
  6. Kopsell, Dean A., et al. “Shoot Tissue Pigment Levels Increase in “Florida Broadleaf” Mustard (Brassica Juncea L.) Microgreens Following High Light Treatment.” Scientia Horticulturae, vol. 140, June 2012, pp. 96–99, Accessed 24 Apr. 2022.
  7. Buscemi, Silvio, et al. “The Effect of Lutein on Eye and Extra-Eye Health.” Nutrients, vol. 10, no. 9, 18 Sept. 2018, p. 1321,
  8. Valero-Vello, Mar, et al. “Searching for the Antioxidant, Anti-Inflammatory, and Neuroprotective Potential of Natural Food and Nutritional Supplements for Ocular Health in the Mediterranean Population.” Foods, vol. 10, no. 6, 1 June 2021, p. 1231,,
  9. Huang, Guoqiang, et al. “Association between Vegetables Consumption and the Risk of Age-Related Cataract: A Meta-Analysis.” International Journal of Clinical and Experimental Medicine, vol. 8, no. 10, 2015, pp. 18455–18461, Accessed 30 Aug. 2023.
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Unlock Nature’s Secret: How Microgreens Boost Immunity Naturally

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