When the clock strikes twelve on New Year’s Eve, people worldwide make plans or set challenges for the upcoming year.
Veganuary is one of these challenges where participants attempt to go through the whole of January following a plant-based diet.
History of Veganuary
Veganuary began in 2014 by a vegan couple who wanted to encourage people to ‘try vegan’. They provided education and guidance in the hope that more people would switch to a plant-based diet after trying it for 31 days.
Starting with just 3,000 participants in 2014, the movement has grown and in 2025, 25.8 million people participated in Veganuary. 1
Benefits of being vegan
The benefits of a plant-based diet impact all areas of your life and include:
- Increased energy
- Better skin
- Desired changes to your body
In addition, vegetarian and vegan diets can also positively impact eye health.
These diets provide key nutrients such as vitamin C, beta carotene, lutein and zeaxanthin. These compounds support the retina and macula and are frequently recommended by eye health professionals.
Many plant-based foods also contain omega-3 fatty acids, which contribute to tear film stability and can help support eye surface comfort.
Dr Stephen Hannan, Clinical Services Director, said:
“A vegetarian or vegan diet can provide many of the nutrients associated with healthy vision, provided it includes a good variety of foods.
Leafy greens, colourful vegetables, legumes and seeds all play a role in supporting healthy eye function.
While no diet can prevent all eye conditions, making informed food choices can contribute positively to overall eye health.”
5 plant-based foods that support eye health
- Leafy greens such as spinach and kale contain lutein and zeaxanthin – carotenoids that support the macula and help protect retinal cells.
- Orange-coloured vegetables such as carrots, sweet potatoes and pumpkins: These provide beta carotene which is converted to vitamin A in the body and is essential for maintaining normal vision.
- Beans and legumes are low in fat, high in fibre and full of zinc. Zinc significantly reduces the risk of Advanced Age-Related Macular Degeneration (AMD) and its associated vision loss. 2
- Citrus fruits and berries provide vitamin C, a powerful antioxidant that helps protect the eyes from UV exposure. It also supports blood vessel health within the eyes.
- Nuts and seeds such as walnuts, flaxseed and chai seeds contain plant-based omega fats that contributes to tear film quality and eye comfort.
The above is a guide, and you should try to maintain a balanced diet – whether that be vegan, vegetarian or otherwise.
We advise everyone taking part in Veganuary to view diet as just one part of their eyecare routine. You should also remember to take regular screen breaks, protect your eyes from the sun and attend routine eye examinations.
Due an eye test? Book yours below.
Book Online