Our eyes are the window through which we see the world. It helps us in seeing the beautiful things the world has to offer, recognise danger, learn, and grow with the information we perceive through it. However, how frequently do we intentionally incorporate foods into our diets that will help us maintain a healthy eyesight? We take extra precautions when it comes to gut health, digestion, and even dental care. What is equally important is a strong eyesight and its care should begin from an early age.

In today’s world, it’s a common sight to see kids of tender age wearing prescription glasses. This issue is further exacerbated with the increased screen time we are all consuming since the onset of the pandemic wherein remote learning and work has become the norm. It has become even more important to prioritize our eyesight and its health and introduce it into our family’s health routine.

In this blog let us look at 4 kinds of food that can enhance our eye health. Alongwith maintaining a proper diet it is imperative to go for annual eye check-ups. Apart from regular upkeep these regular check-ups can work as a warning signal and offer us preventive care. If your child or any of your loved ones wear prescription glasses, proper eye care and doctor visits are mandatory. So following are the four kinds of food that can help us in nurturing and achieving a healthy eyesight :


It is scientifically proven that omega- 3 fatty acids promote healthy eyesight and fishes such as tuna, salmon, tout, and sardines are some of the natural sources of this type fatty acid. Additionally fish oil is also proven to elevate dryness in your eyes and prevents conditions like glaucoma. DHA is one of the complex forms of omega-3 which is found in our retina. It also makes about 30% of our brain matter. As a result, its consumption is important for the growth and development of this area across age groups. The omega present in fish can will help us in varied ways – from promoting good eyesight to improving our skin and hair and nail health. Lack of omega – 3 fatty acid makes one prone to eye diseases and poor vision. Fishes are easy to prepare and consume. Along with protein filled meat, fish should be made part of our weekly diet.

2.Nuts and legumes

Nuts and legumes are already an important and essential part of our Indian diet. Different kinds of lentils like arhar, masoor, green moong, mixed dal are a staple source of nutrients for us. Among nuts, peanuts, walnuts, cashews and brazil nuts promote healthy eyesight. These nuts can be consumed in multiple ways – as a light evening snack or as a salad dressing. It also has a significant impact on your overall health. From the neighborhood ration shop to the online store – lentils and nuts are easily available. There are a variety of recipes on the internet suggesting fun and interesting ways to incorporate them into your diet. Apart from these innovative ways, cooking simple dal can give you the much needed fuel to maintain a healthy eyesight. Rather than indulging in unhealthy snacking options, teach your kids to appreciate the nutrient- filled nuts as a healthy alternative. A balanced diet with the right amount of nuts and lentils will help them throughout their developmental stage and help them live a healthy life as adults. It has equal importance in the diet of full-grown adults and old people; it is necessary for good eye health across ages. Similarly, seeds like chia seeds, flax and hemp seeds can help you without your eyecare. These seeds are again filled with omega – 3 fatty acids and enhance your ocular health.

3.Vitamin- E and Vitamin- C rich fruits and veggies

Another easily available and easy consumable food that promotes good eye health are fruits and vegetables rich in Vitamin E and Vitamin C. Among other benefits – citrus fruits like lemons, oranges and grapefruits can help you maintain a good eyesight. The antioxidants present in these fruits bear the quality to protect your vision. Vitamin – E also plays a similar role. It is known to reduce the possibility of age-related eye damage. The following are some of the fruits and vegetables that are rich in Vitamin – E :

a) Spinach
b) Mustard greens
c) Broccoli
d) Pumpkin
e) Tomatoes
f) Bell peppers
g) Cranberry
h) Kiwi

As we can see these fruits and vegetables are already an important part of our Indian diet and are present in all of our households. All we need to do is consume it in the right way and quantity. We can prepare them in different combinations so that it can be enjoyed by all our family members including the fussy eaters. For the kids who dislike eating spinach we can give them their daily dose of vitamin via sweet tasting fruits like kiwi, blackberry and cranberry.


One of the simplest ways of maintaining good eyesight is drinking plenty of water. This should not come as a surprise as 50-70 % of the human body is made of water, hence it will most definitely play a critical role in our overall upkeep including our vision. Among other adverse effects, dehydration can lead to dry eyes. When your eyes are unable to produce enough tears to lubricate itself it can trigger dryness in your eyes. Tears also wash away any kind of foreign particles from incubating and prevent eye infections. Some of the symptoms of dry eyes include irritation, blurred vision and excess watering. Keeping yourself adequately hydrated can help you stay clear of these complications.

Maintaining a proper diet should not always be expensive and a tedious job. One can take care of themselves by consuming simple and easily available vegetables, fruits and nuts. The only rule is to know what is right for your body, take care of its needs and be consistent with it. This can alone help you improve your overall health. A professional medical practitioner can easily guide you and your family through this process. They possess the expertise to prescribe you the exact diet required, according to your needs and age. It is always wise to consult your doctor before introducing a new diet into your lifestyle to enjoy the optimum benefit.

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