9 Eye Care Tips for the Digital Age to Reduce Screen Strain

8. Eat for Your Eyes — Practical Indian Diet Tips

A varied diet supports eye health over time. Green leafy vegetables like spinach and methi, colourful peppers, carrots, and citrus fruits provide vitamin A, lutein, and other antioxidants. Omega-3 fats from fish such as rohu or mackerel, or plant sources like flaxseed and walnuts, help maintain tear quality. Traditional spices—turmeric in dal or haldi milk—add anti-inflammatory benefits to a balanced meal, and seasonal fruits provide vitamin C for small-vessel health. Think of a tiffin packed with mixed-vegetable sabzi, a side of fish or dal, and fresh fruit — that’s a practical eye-friendly plate. Rather than focusing on a single “superfood,” aim for colour variety across the day. Good nutrition complements screen habits and supports long-term vision health.