Why Pumpkin Is Good For Your Eyes

Pumpkin is a fantastic vegetable for your eye health as it is packed full of goodness. Did you know it has one of the highest levels of Vitamin A for a vegetable? This is great news for your eyes as this vitamin, as well as the Beta-Carotene pumpkin contains may prevent night blindness and dry eyes. In pumpkin you will also find Vitamin C, which may aid in the prevention of cataracts and macular degeneration. Vitamin E is in pumpkin which when combined with carotenoids and Vitamin C, may reduced the risk of advanced age-related macular degeneration. Furthermore, pumpkin contains Lutein and Zeaxanthin, which may prevent against cataracts and macular degeneration. Pumpkin really is a wonderful food for your eye health!

eggplant zucchini and pumpkin salad

Roasted Pumpkin and Eggplant Salad

This week we bring you a tasty Roasted Pumpkin and Eggplant Salad. Alongside the benefits of the pumpkin for your eyes, you are also gaining the benefits of eggplant, zucchini, onion, tomato. lemon and baby spinach leaves. This recipe is fantastic for your eye health. You will find Vitamin A in the zucchini and tomato so when combined with the pumpkin, you are getting a good serve. Lutein and Zeaxanthin can also be found in the tomato, zucchini and baby spinach leaves. Vitamin C is well represented in this dish being found in the onion, tomato and lemon. As well as all this goodness you will also find more Beta-Carotene in the tomato and baby spinach leaves. The pumpkin is given an extra boost to by these other ingredients making it a fantastic recipe for your eye health. We hope you enjoy!


  • 2 cups pumpkin, cubed
  • 2 eggplants
  • 2 zucchinis
  • 1 spanish onion, sliced finely
  • 1 cup cherry tomatoes, quartered
  • 2 cups baby spinach leaves


  • Juice of 1 lemon
  • 3 Tablespoons good quality extra virgin olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste

How to Make:

  1. Preheat oven to 200ºC.
  2. Arrange the pumpkin on a baking tray, prick the eggplant and zucchini with a fork and bake for 45 to 60 minutes, until the pumpkin is tender and the eggplants and zucchinis are soft inside.
  3. When they are cool enough to handle, slice them down the middle and scoop out the flesh.
  4. Roughly chop the cooked eggplant and zucchini and set aside.
  5. In a large bowl, mix the sliced onion, cherry tomatoes and spinach leaves together.
  6. Gently toss through the cooked pumpkin, eggplant and zucchini.
  7. Whisk together the dressing ingredients and drizzle over just before serving.

Recipe from over at Nourish Magazine (here)

Every Thursday, our Envision Optical blog brings you ‘Nutrition Thursday’ – news about nutrition for your eye health. Keep an eye on our Facebook page and like us to receive the reminders once they are posted. Each week we also include a delicious recipe for you to make. www.facebook.com/envisionoptical

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