Prolonged exposure to digital screens, bright lights, UV rays, and certain health conditions can impact vision and impair eye health. Some vegetables, like sweet potatoes, are packed with vitamins, minerals, and antioxidants that can support eye health.

Boosting beta-carotene for eye health

Sweet potatoes get their orange-yellow color from beta-carotene, a carotenoid that the body converts into vitamin A. This nutrient is crucial for visual function, especially in adapting to low-light conditions.

According to Verywell Health, the body uses vitamin A to maintain vision and overall eye health. A deficiency in vitamin A can affect the ability to see in dim light. This does not mean that eating many sweet potatoes will improve vision or correct nearsightedness. The main role of food is to provide the necessary nutrients to maintain normal bodily functions.

Orange-fleshed sweet potatoes are rich in antioxidants, beneficial for the eyes. Photo created by AI

Beneficial for the eye surface

Beyond the retina, certain compounds in sweet potatoes are also studied for their ability to support the health of the eye's surface. Polyphenols and anthocyanins found in purple sweet potatoes possess antioxidant and anti-inflammatory properties, and research explores their potential to help with issues related to dry eyes.

Supporting retinal health

Sweet potatoes are a food rich in vitamin A. Vitamin A plays a role in creating and regenerating visual pigments in the retina, helping the eyes perceive light and maintain visual function, especially in low-light conditions. Therefore, ensuring sufficient vitamin A precursors from foods like sweet potatoes helps meet the eyes' nutritional needs.

In addition to beta-carotene, sweet potatoes contain vitamin C and many plant compounds with antioxidant activity. According to Times of India, beta-carotene in sweet potatoes can be converted into vitamin A, while vitamin C and other antioxidants help protect the eyes from oxidative stress.

Which color sweet potato is best for your eyes?

Not all sweet potatoes have the same nutritional composition. Yellow or orange varieties are typically richer in beta-carotene. Purple sweet potatoes, however, are notable for their anthocyanins, a group of pigments with antioxidant activity. Therefore, people can incorporate various types of sweet potatoes into their diet rather than focusing on just one variety.

However, maintaining a diverse diet with green vegetables, fruits, eggs, fish, nuts, and other vitamin- and mineral-rich foods provides a wide range of nutrients for the eyes.

Preparation methods also affect the body's ability to utilize beta-carotene. Cooking helps break down plant cell structures, allowing carotenoids to be absorbed more easily by the body. Eating sweet potatoes with a small amount of healthy fats can increase beta-carotene absorption, as it is a fat-soluble nutrient. Boiling or baking until just tender can also preserve some nutrients.

Compiled by Bao Bao