How to keep eyesight sharp: Include fish, citrus fruits, carrots in daily diet for healthy eyes

Health benefits of citrus fruits: Packed with vitamin C, citrus fruits like oranges, tangerines, lemons, and grapefruits help protect your eyes from oxidative damage that can lead to cataracts and age-related macular degeneration (Image: Canva)

Your eyes need the right fuel to stay healthy and function at their best as you age. Just like the rest of your body, your eyes rely on specific nutrients to prevent diseases and maintain optimal vision. The American Academy of Ophthalmology suggests that a diet low in fat and rich in fruits, vegetables, and whole grains can benefit both your heart and your eyes. This is because your eyes rely on tiny arteries for oxygen and nutrients, just as your heart relies on larger ones. Keeping these arteries healthy is key to supporting good vision and eye health.

Protecting your eyes requires care and defence from external damage, says Dr Deepali Garg Mathur, Principal Consultant, Eye Care / Ophthalmology, Max Multi Speciality Hospital, Panchsheel Park. "A healthy, balanced diet is the key to strong eyes. If you consume the right foods, you can get all the necessary nutrients to support your vision," she suggests.

Dr Mathur suggests you should include the following 8 foods in your daily diet to keep your eyesight sharp, eye healthy:

• Citrus: Packed with vitamin C, citrus fruits like oranges, tangerines, lemons, and grapefruits help protect your eyes from oxidative damage that can lead to cataracts and age-related macular degeneration. In India, amla (gooseberry) is an excellent source of this powerful antioxidant.

• Salmon: Fatty fish like salmon are rich in omega-3 fatty acids, which are essential for maintaining the health of your retinas and reducing the risk of dry eyes. Omega-3s also reduce inflammation and support eye health. Alongside, tuna, sardines, halibut and trout may also help reduce the risk of developing eye disease later in life.

• Carrots: Carrots have long been associated with eye health because they are rich in beta-carotene, a type of vitamin A. This nutrient is crucial for maintaining good vision, especially in low-light conditions, and helps prevent night blindness.

• Leafy greens: Dark, leafy greens including spinach, kale, and collard greens are excellent sources of both vitamin A and lutein, another powerful antioxidant. Lutein helps protect your eyes from harmful light and supports the health of the retina.

• Almonds: Almonds are packed with vitamin E, a nutrient known for protecting your eyes from age-related damage caused by free radicals. A handful of almonds each day can provide a solid defense against conditions like cataracts.

• Bell peppers: Bell peppers in colours red, yellow, and green are vibrant additions to your meals.  They are also rich in vitamin C, another antioxidant that plays a crucial role in protecting your eyes from oxidative stress and maintaining the health of the blood vessels in your eyes.

• Eggs: Egg yolks are a great source of lutein and zeaxanthin, two antioxidants that reduce the risk of macular degeneration and cataracts. Additionally, eggs are a good source of vitamin A, which helps safeguard the surface of your eye.

• Flaxseeds: Flaxseeds are rich in omega-3 fatty acids and make for an excellent plant-based option to include in your diet. These tiny seeds help reduce the risk of dry eyes and contribute to your eye comfort by reducing inflammation.