Best foods that keep your eyesight sharp, stop dry eyes, reduce screen fatigue in winter

Vitamin A, Omega-3 fats, lutein and zinc are essential for the retina and the eye’s surface, and shortages worsen in winter (Image: Pexels)

• Winter increases dry, tired eyes; nutrition plays a key role in eye comfort
• Leafy greens, orange veggies, omega-3s, and fruits help maintain eye health
• Hydration and regular eye check-ups are vital for preventing winter eye issues

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Eye health is often ignored, but winter is when the eyes suffer most. The cold air is drier, indoor heating makes the air even harsher, and we spend more time on screens. All this can leave your eyes feeling tired, itchy, and uncomfortable.

Nutrition is something that has come up very often in discussion with the eye clinics during winters, says Dr Vasant Sapovadia, Senior Cataract and Refractive Surgeon, Netradeep Maxivision Super Speciality Eye Hospitals. He adds that cases of dry eyes, tired eyes and slow recovery from irritation have been rising, and diet is a significant factor. While deficiencies don’t cause vision loss, they do reduce resilience and comfort.

The ICMR-National Institute of Nutrition’s revised guidance for 2024–25 shows many urban Indians fall short on vitamin A, omega-3 fats, lutein and zinc. These nutrients are essential for the retina and the eye’s surface, and shortages worsen in winter when fresh produce is scarcer and carb intake rises.

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Best foods for eye health

Sapovadia shares winter foods that keep eyes comfortable:

Leafy greens that protect the retina: Spinach, fenugreek and mustard greens are rich in lutein and zeaxanthin, carotenoids that help the retina resist oxidative stress and keep vision stable in harsh weather.

Orange and red veg for night vision: Carrots, sweet potatoes, pumpkin and red carrots supply beta-carotene, a vitamin A source needed for healthy corneas and better night vision during long winter nights.

Omega-3 fatty acids for moist eyes: Walnuts, flaxseeds, mustard oil and groundnuts are great winter staples. Omega-3s reduce inflammation and help the eyes stay lubricated, especially when the air is dry.

Warm, nutrient-dense meals for better absorption: Traditional dishes like vegetable curries, khichdi with ghee (in moderation), and lentil soups provide warmth and absorb nutrients efficiently, helping the body and eyes stay nourished.

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Seasonal fruits for hydration and immunity: Oranges, guavas and gooseberries are winter winners. They supply vitamin C and antioxidants that support eye health and keep the ocular surface resilient.

Drink water even when you’re not thirsty: Cold weather can blunt thirst signals, yet hydration is vital. Drinking water regularly helps maintain tear stability and prevents dryness.

Consult a doctor

If symptoms persist, regular eye check-ups can reveal whether dryness, strain or nutritional gaps are to blame, especially for diabetics or heavy screen users.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.