Vitamin A is known to boost eye health.


  • Vitamin A is the most important nutrient for eye health.
  • You can enrich your diet with vitamin A-rich foods for good eyesight.
  • Here are some foods that are a good source of vitamin A.

Long hours of working on laptops, longer hours staring at mobile phones, and if there’s any time left in the day, it is spent on looking at TV screens. This is our lifestyle now. More than our minds, our eyes are at work the whole day. Result? Deteriorating eyesight! With many people still staying indoors to preclude Coronavirus, the chances of poor eyesight are more. Other than limiting your screen time, you can restore your eye health by enriching your diet with foods that are good for your eyes. Vitamin A is known to boost eye health in great measures so it makes sense to include more vitamin A-rich foods in your diet.

Blurred vision, dry eyes, watery eyes, headache – all are signs of impending vision loss. Act timely to avoid serious eye-related problems. Consultant Nutritionist Rupali Dutta hails vitamin A as the most important nutrient for eyesight. “Vitamin A is full of antioxidants that boost our vision, bones and our immune system. Vitamin A protects the surface of the eyes and cornea, and also helps prevent age-related macular degeneration of the eyes.”

We have listed down 9 vitamin A-rich foods that you can add to your eye diet:

Vitamin A-Rich Fruits:

1. Papaya

This fruit is good for not just your eyes but also for your skin, hair and digestion. Try to consume it 2-3 times a week – have it raw or make salads with it.

2. Apricot

This sweet and sour fruit makes for an ideal in-between-the-meals snack. Loaded with vitamin A and high beta-carotene content, this fruit is a must-have in your eye diet.

3. Peach

Peach is extremely beneficial for eyesight. Its tarty taste may be a bit too much for some people; the best way to have this fruit is by turning it into some delicious desserts.

(Also Read: Eat These 6 Fruits To Keep Your Vision Strong)


Peach is an excellent source of vitamin A. 

Vitamin A-Rich Vegetables:

4. Spinach

The wonder green vegetable gives your proteins, iron and vitamin A for good eye health. One cup of spinach can fulfil 100 percent of daily vitamin A requirement.

5. Red Bell Peppers

We commonly use green bell peppers in our recipes, but red bell peppers provide more of vitamin A so try using this bell pepper to add more eye-benefitting properties and colour in your meal.

6. Carrots

The bright orange and red vegetable brims with beta carotene, which is converted into vitamin A inside our body. So, keep making vegetables, sandwiches, salads, desserts and juice with it.

7. Fenugreek (Methi)

Consultant Nutritionist Rupali Dutta says that green vegetables like fenugreek contain a good amount of carotenes that are turned into retinol by the body.

(Also Read: Vitamins for Good Eyesight – Foods That Can Help Nourish Your Eyes)


Include methi in your diet for good eyesight. 

Vitamin A-Rich Dairy Products:

8. Milk

A glass of milk every day brings us so many health benefits, including sound eye health. 


9. Cheese

Yes, our favourite cheesy cheese is good for our taste buds and eyes too. But, try to go for the healthy cottage cheese as much as possible.

Re-frame your diet to retain your eyesight and include these common vitamin A-rich foods in it.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.


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