Every library entry that names Eye Health as a goal. Each is a full page: what it does, stage by stage, and what the evidence says. Build a plan for this goal →
Supplements
Food
- ApricotApricots are a sweet, low-calorie fruit loaded with vitamin A that helps your eyes, skin, and immune system -- just never eat the seed inside the pit.
- Avocado OilAvocado oil is loaded with heart-healthy fat and vitamin E, but only if the bottle you bought is actually pure avocado oil.
- BasilA fragrant herb that is genuinely nutrient-dense by weight, though you only ever eat a small amount of it at a time.
- Beef LiverA small serving of beef liver packs more vitamin A, B12, iron, and copper than almost any other food -- so a little goes a long way.
- BlackcurrantBlackcurrants are small, tart berries loaded with vitamin C and deep purple plant compounds called anthocyanins that are good for your heart, eyes, and blood vessels.
- BlueberriesA mixture of hundreds of antioxidant compounds no single pill copies.
- Bok ChoyBok choy is a crunchy, low-calorie green that quietly packs a lot of bone-friendly vitamin K and immune-supporting vitamin C.
- Butternut SquashButternut squash's orange color is basically a vitamin A signal, but your body only turns as much of it into usable vitamin A as it needs, and cooking plus a little fat helps that process along.
- CantaloupeCantaloupe is mostly water and natural sugar, but it still packs a real dose of vitamin C and vitamin A into every juicy bite.
- CapsicumGreen capsicums are just unripe red ones — and ripening is what builds the vitamin C and colour.
- CarrotsCooking actually makes its signature nutrient easier to absorb.
- Chicken LiverOne small serving of chicken liver packs more vitamin A, B12, and iron than a whole day's worth of most other foods — which is exactly why it's a once-in-a-while food, not an everyday one.
- ChilliGreen chillies are just unripe red ones, and ripening is what builds up the colour and the vitamins.
- Chinese Broccoli (Gai Lan)Chinese broccoli looks like a leafy stem vegetable, but it packs a serious punch of vitamins A, C, and K into very few calories.
- Collard GreensCollard greens are a leafy green loaded with vitamin K, calcium, and vitamin A — cooking them with a little fat helps your body use more of it.
- CorianderA herb that is either a favorite or (for a real genetic reason) tastes like soap to some people — and is genuinely rich in folate and iron by weight.
- CornPart vegetable, part grain — and one of the best food sources of the eye pigments.
- DressingDressing is mostly oil and salt, and the oil is the part that helps you absorb what is in the salad.
- Dried Apricots1,428 mg of potassium per hundred — the highest of any fruit in the library.
- Egg YolkAlmost every nutrient in the egg is here — and so is all the cholesterol.
- GemfishA softer, oilier fish with more vitamin A than most fish give you.
- GheeGhee is basically pure butterfat: the milk sugar and milk protein are cooked out, but nearly all the fat, calories, and vitamins A, E, and K stay behind.
- Ground ChilliThe most nutrient-dense thing in this batch, in the smallest serves.
- Iceberg LettuceIceberg lettuce isn't "just crunchy water" - it's mostly water, but that water comes packaged with real vitamin K.
- LettuceNearly all water — but the darker the leaf, the more it actually gives you.
- LoquatA small orange fruit that ripens in early spring, when almost nothing else does.
- Mandarin OrangeMandarins are a sweet, easy-peel way to get most of a day's vitamin C, without needing a pill.
- MangoOne of the few fruits genuinely rich in both vitamin C and vitamin A.
- MintMore than a garnish — mint (specifically its oil) has real evidence behind it for calming an upset stomach.
- Mixed Leafy GreensA mix of different leaves, and they are not the same leaf nutritionally.
- Mixed VegetablesFrozen mixed vegetables are picked and frozen fast, which is why they hold up better than they sound like they should.
- Mustard GreensMustard greens are peppery leafy greens that pack an outsized dose of vitamin K along with vitamin A, vitamin C, and plant compounds you won't get from lettuce.
- Palm OilPalm oil is the world's most-used cooking oil, and whether it's "healthy" depends almost entirely on whether it's been refined.
- PaprikaGround dried peppers, carrying a lot more color-giving antioxidant per gram than the fresh pepper it came from.
- ParsleyThe herb pushed to the side of your plate is quietly loaded with vitamin C and vitamin A.
- Passion FruitPassion fruit's tangy pulp packs a lot of vitamin C and fiber into a tiny fruit -- but the "it helps you sleep" idea actually comes from a different plant.
- PersimmonPersimmons are a sweet, vitamin-rich fall fruit -- but eating a lot of unripe ones on an empty stomach can actually cause a real stomach problem.
- PistachiosOne of the lower-calorie nuts, and unusually good for the eye pigments.
- Poblano PepperPoblano peppers are a mild, meaty green chile that bring real vitamin C and just a hint of heat without overwhelming a dish.
- Polenta (Cornmeal)Corn is filling and easy to grow, but eating it as your main food for too long, without other proteins, can leave your body short on a B vitamin called niacin.
- PumpkinPumpkin's bright orange color is basically edible sunshine for your eyes and immune system.
- RocketRocket is in the mustard family, not the lettuce family, and that is where the peppery taste comes from.
- Romaine LettuceRomaine is mostly water and crunch, but it packs a real dose of vitamin K and vitamin A into very few calories.
- Salad Dressing (French or Italian)The fat is the part doing you a favour. It’s the fat-free version that costs you.
- Silverbeet (Swiss Chard)A leafy green packed with vitamin A, plus iron and folate.
- Sweet PotatoCooking it, and adding a little fat, both genuinely improve what you absorb.
- SweetcornA vegetable that is really a grain, and one of the few good sources of the pigment that concentrates in the back of the eye.
- Swiss ChardOne cup of cooked Swiss chard packs a huge dose of vitamin K — great for most people, but something to watch closely if you take blood thinners like warfarin.
- Taco SeasoningA spice mix that is mostly salt and sugar, sold as spice.
- TamarilloAn egg-shaped fruit related to the tomato, rich in vitamin A and fibre.
- TangerineTangerines are a sweet, easy-peel way to get a big dose of vitamin C plus a special orange pigment your body can turn into vitamin A.
- Tangerine or TangorThe easy-peeling citrus. What changes across the group is sweetness, seeds, and how easily the skin comes away.
- Tomato PasteThe one thing on this shelf that is concentrated nutrition rather than concentrated salt.
- Tomato Sauce (Ketchup)A quarter sugar by weight, and one of the better lycopene sources you will eat.
- Vegetable JuiceThe one juice that isn’t a sugar problem. It’s a salt one instead.
- Vine LeafA dark leafy green, packed in enough salt to change the answer entirely.
- WatercressWatercress is a peppery little green that punches way above its weight -- basically a multivitamin with crunch.
Recipes
- Baked Egg MuffinsA tray of these on Sunday is five breakfasts you do not have to think about.
- BibimbapFive vegetables cooked separately and arranged in wedges, then destroyed with a spoon the moment it hits the table.
- Corn on the CobBoil it for four minutes, not fifteen. Overcooked corn is the reason people think they dislike it.
- Egg White Breakfast WrapA breakfast wrap that keeps the protein and leaves most of the fat behind.
- Fried Plantain with EggsWest Africa and the Caribbean both got here independently, which is usually a sign a combination works.
- Green ShakshukaThe same eggs-poached-in-a-pan idea, with the tomatoes swapped for a pan of greens.
- Kale ChipsThe trick is drying the leaves properly. Wet kale steams in the oven and never once goes crisp.
- Korean Rolled OmeletteAn omelette rolled in layers rather than folded once, which turns out to be easier than it looks.
- Liver & OnionsThe most nutrient-dense food in the library by a wide margin, and it takes four minutes to cook.
- Pea & Mint DipA bag of frozen peas and four minutes. The greenest thing you can put on a table.
- Persimmon & Ricotta ToastA fruit most people walk past, on toast, for about six weeks of the year when it is worth it.
- Pistachios in the ShellThe shells are the feature. Having to open each one slows you down enough to notice you are full.
- Roast Pumpkin & Quinoa SaladOne tray of roast pumpkin becomes lunch for the next two days.
- Roast Pumpkin SoupRoast the pumpkin rather than boiling it, and the soup tastes like twice the ingredients.
- Roast Veg & Halloumi SaladA tray of vegetables and a pan of fried cheese, which is most of what a good lunch needs.
- Roast Veg Buddha BowlOne tray of roast vegetables, a grain, and a tahini sauce that ties the whole thing together.
- Salade NiçoiseA composed salad, which means nothing is tossed — everything is put where it goes and left there.
- Shirred Eggs with SpinachEggs baked in cream over greens. The lazy way to cook eggs for more than two people at once.
- Spinach & Feta OmeletteThree eggs, a pan, and the two things in the fridge that always go together.
- Sweet Potato Breakfast HashA skillet you can build from whatever is in the vegetable drawer, with eggs cracked in at the end.
- Sweet Potato CrispsSoak the slices first. It washes off the surface starch, which is what makes them crisp instead of bend.
- Sweet Potato ToastSlices of sweet potato through the toaster instead of bread. Sounds like a gimmick, works completely.
- Vegetable LasagneA lasagne that does not miss the mince, provided you roast the vegetables first.
- Veggie OmeletteA full vegetable drawer folded into three eggs.
- Watercress, Pear & Blue CheeseThree strong flavours that have no business working together, arranged so that they do.
Other goals