Preventing your eyes from the stress caused due to hectic work schedules can be challenging, but trying your best to eat right to maintain and even improve the health of your eyes is important as well. You can protect your vision quality with these nutritious and delicious foods. 


  • To shield your eyes from damaging lights that most modern digital devices emit you need to add Kale and other dark leafy greens to your daily diet habit. Kale is packed with lutein and zeaxanthin, an antioxidant that eventually gets stored in the eye’s macula. Such nutrients provide protection to the cornea and strengthen the optic nerve - crucial for your visual development.

Dark Chocolate

  • An observational study published in JAMA Ophthalmology in the year 2018 found that - about two hours after opting for chocolate type and consuming it, the adults who ate a bar of dark chocolate could see better than those who consumed milk chocolate. Dark chocolate vastly improved the visual clarity and contrast sensitivity of the respective candidates. So the best ophthalmologist in Mumbai suggests dark chocolate as a superfood for healthy eyes. It enhances the blood flow to the eyes which reduces strain while trying to focus in the low light environment. 


  • Sight enhancing superfood list cannot be considered complete without mentioning carrots. Carrots are a rich source of beta-carotene, an antioxidant carotenoid that later gets converted into Vitamin A by our body. Vitamin A is extremely important for maintaining good vision, preventing night blindness, and maintaining a healthy cornea.

Nuts and Seeds

  • To keep your eye tissue healthy and strong, you need the advantage of vitamin E and vitamin C combined. Walnuts, pistachios, and pecans are the best sources of vitamin E, zinc, and Omega-3 fatty acid, essential for your eye’s wellbeing. Almonds protect your eyes from radical damages, and are a rich source of antioxidants and Vitamin E. About 2 ounces of almonds daily is highly recommended by the best eyes doctor in Mumbai. Other sources of Vitamin E include sunflower seeds, hazelnuts. peanuts, etc.


  • Strawberries can prevent eye dryness, various vision defects, and macular degeneration-related problems with their antioxidants properties. If you spend a lot of time under strong sun rays which might expose your eyes to damaging UV rays, anthocyanins can protect your retina under such conditions which you can be obtained by consuming blueberries. Blueberries with the help of their anti-inflammatory, vasoprotective, collagen stabilizing, and rhodopsin-regenerating properties can benefit your vision-related functions and processes. You can get anthocyanins from multiple other sources like red grapes, purple grapes, blackberries, pomegranate, and cranberries. 

Brussels sprouts

  • Brussels sprouts consist of Vitamin C and zeaxanthin (an antioxidant) which help your eyes to filter out the harmful blue light rays; also protect you from macular degeneration disorder; which also help in easing the inflammation from your overly-stressed eyes. Eye surgeons recommend adding brussels sprouts to your daily diet. 


  • Protein-rich superfoods should majorly consist of eggs, salmon, oysters, carbs, etc. Egg yolks hold some of the most powerful eye-protecting antioxidants including lutein and zeaxanthin; which are also found in leafy green vegetables. They are also a great source of consuming Vitamin D - necessary to protect from macular degenerative disease. Salmon contains a good amount of retinol and omega 3 fatty acids, both of them help enhance your vision quality.