In today’s screen-driven lifestyle, eye health is one of the biggest concerns. With long hours spent on smartphones, laptops, and televisions, many people are experiencing a steady decline in vision. Dry eyes, blurry vision, and constant eye fatigue have become common symptoms, even among the youth. But did you know that certain fruits can help improve your eyesight naturally?

We spoke to Dr. Deepti Khatuja, Head of Clinical Nutrition at FMRI, Gurgaon, to understand which fruits can support eye health and what lifestyle habits to follow to reduce digital eye strain.

What Fruits Improve Eyesight?

According to Dr. Khatuja, fruits and vegetables rich in red, orange, or yellow pigments are great for the eyes. These natural colors indicate the presence of beta-carotene, a powerful source of Vitamin A, which is essential for maintaining healthy vision.

During summer, fruits like mangoes and orange carrots are readily available and offer excellent benefits for eyesight. In winter, red and orange vegetables such as beetroot and pumpkin can be great additions to your diet. Regular consumption of such colorful fruits and vegetables can significantly contribute to stronger vision over time.

Top Fruits and Vegetables for Eye Health

To improve or maintain your eyesight, include these foods in your daily diet:

• Carrots (especially orange ones)

• Mangoes

• Papayas

• Oranges

• Red bell peppers

• Sweet potatoes

• Pumpkins

• Tomatoes

These are loaded with beta-carotene, Vitamin A, and antioxidants that nourish the retina and improve night vision.

Can Eating Fruits Remove Spectacles?

One of the most asked questions is whether eating certain fruits can remove spectacles or correct vision. Dr. Khatuja clarifies that while no fruit can guarantee an immediate reversal of poor eyesight or eliminate the need for glasses, a nutrient-rich diet can prevent further damage and enhance existing vision clarity.

The key is consistency. Regular intake of Vitamin A-rich foods, along with proper eye care practices, can lead to long-term improvement in eye health.

Other Tips to Protect Eyes from Screen Damage

Along with eating the right fruits and vegetables, adopting the following lifestyle habits can help reduce screen-related eye damage:

1. Limit Screen Time: Take a break every 20 minutes to look away for 20 seconds.

2. Follow the 20-20-20 Rule: It helps reduce strain.

3. Wash Your Eyes: Use cool water frequently to keep eyes fresh.

4. Sleep Well: Get 7-8 hours of sleep to allow your eyes to rest.

5. Use Blue Light Filters: Apply screen filters on digital devices.

6. Blink Often: It helps prevent dryness caused by prolonged screen exposure.

How Technology is Affecting Eyesight Worldwide

A recent survey conducted by The Vision Council, USA found that 65% of adults reported at least one symptom of digital eye strain. The study surveyed over 10,000 participants who used screens daily.

Common symptoms included:

• Blurred vision

• Dry or irritated eyes

• Headaches

• Eye fatigue

• Neck or shoulder pain

These signs are directly linked to excessive exposure to digital screens, which can lead to Computer Vision Syndrome (CVS).

Why Vitamin A is Crucial for Vision

Vitamin A plays a crucial role in maintaining the clarity of the cornea and overall eye function. It also helps in producing rhodopsin, a protein in the eyes that allows you to see in low light.

A deficiency in Vitamin A can lead to:

• Night blindness

• Dry eyes

• Eye inflammation

• Decreased vision in dim light

• Long-term risk of complete vision loss

So, a Vitamin A-rich diet is essential for all age groups, especially in this digital era.

Natural Eye Health: A Holistic Approach

Dr. Khatuja emphasizes that diet alone cannot protect your vision. You must combine healthy eating habits with lifestyle adjustments to achieve noticeable improvements.

“There is no magical fruit that will reverse poor eyesight overnight. But with a balanced intake of colorful fruits and vegetables, reduced screen time, and timely eye rest, one can protect and even strengthen their vision naturally,” says Dr. Khatuja.

This article is for general informational purposes only and is not a substitute for medical advice. Please consult a certified healthcare provider or ophthalmologist for personalized recommendations.

In a world dominated by screens, taking care of your eyes is more important than ever. By including orange, red, and yellow-colored fruits in your diet and maintaining healthy digital habits, you can reduce eye strain and preserve your vision for years to come.

So next time you reach for a snack, choose a mango or a carrot—your eyes will thank you.