What to eat for a strong vision

If we see the world through our eyes, how can we take our vision for granted? Regularly taking care of our eyesight will keep our peepers stronger for a longer time. It will help us battle and lessen the problems with vision that comes with ageing.

It is a known fact that to maintain a strong eyesight, a lot depends on our diet. A well- balanced one of fresh varied vegetables and fruits prevent all those optic nerve degenerative ailments. And if you combine a good diet with eye exercises, then you will be on a roll!

Here, we share some food tips and other titbits which will help you protect your peepers and maintain your powerful eyesight…


Do you know rabbits have great eyesight? No prizes for guessing the reason. Carrots, of course. Fresh, sweet and juicy, this winter vegetable (especially the long deep red variety) is on the top of our list.

Jam-packed with beta-carotene, a component which is eye-friendly, it is essential for preventing deterioration of eye muscles, a process that accelerates as you age. The season is just right for carrots, we say. Let us have some freshly made hot, sweet and utterly delicious aromatic gajar ka halwa.

Click here to know more about the benefits of carrots

Incorporate carrot into your diet with a Health Drink or Apple and Carrot Sandwich.


Spinach is packed with Lutein, which prevents cell damage. Eye muscles and cells are very delicate and sensitive. Lutein works on your eye muscles to make them stronger. It also prevents infections. In fact, include a lot of greens and leafy in your diet.  Palak paneer is an amazing dish, and imagine on a cold evening, you are enjoying a hot bowl of thick palak soup. Yummy!

Make spinach interesting with Palak Mushroom and Spinach Dosa recipes.


Rich in vitamin A, broccoli is a great antioxidant which is a need for healthy eyes. Saute, steam or cook it in your sabjzi, see that you eat broccoli regularly. Don’t overcook it as it could lose its nutritive value.


Savour broccoli in the form of this Healthy Broccoli Soup or a delicious Krafty Rosti.

Eye sea-food

Fleshy fish like salmonrohu, tuna are a good source of Omega 3 fatty acid. They help strengthen those small blood vessels of eyes.  It also helps to boost the smoothen the eye fluid flow to prevent dry eye syndrome and other eye-related problems.

Enjoy your fish fried with this Tava Fish Fry recipe or in a healthy form with this Smoked Tuna Salad.

Sweet potatoes

Do you know that your purple skin sweet potatoes are a powerhouse of many vitamins essential for eyes like vitamin A and C, beta-carotene, potassium, and other trace minerals which hinders eye damage? Sweet potato is also known to bring back to shape damaged eye cells.

For a special spin on sweet potato, you can try out either the Hasselback Sweet Potato or Sweet Potato Doodh Puli recipe.

Nuts and Dry Fruits

We say snack of these munchies. Almonds, cashew nuts, apricots, and other dry fruits help in reducing eye related problems as they are full of vitamin E.  It helps prevent cataract and eye muscle degeneration.

Get your kids to eat dry fruits too with these Poha Kheer and Almond Sheera Milk recipes.

Other important notes:

  • Give up smoking: If you smoke, (even passive smoking) your chances of developing cataract and damaging your optic nerve are high. Why take the risk?
  • Wear sunglasses: The right pair of shades will help protect your eyes from the sun’s harmful UV rays which damage your delicate eyes.
  • 20:20 ratio: Look away from the computer screen every 20 minutes. Gaze 20 feet away for 20 seconds. Additionally, get up at least every one hour and take a walk around.

Lastly, visit your doctor regularly.  Nothing is more important than your eyes. So take care.

Click here to know how to make spinach fun and delicious with these recipes

1 comment on “What to eat for a strong vision

  1. Beetroot is also good

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