Nutrition for Vision: Four Fruits That Guard Your Eyes from Digital Damage

In the present fast-paced life, everyone spends most of their time gazing at mobile phones, laptops, and television screens. The result of such a routine is incessant eye fatigue. Dry eyes, blurred vision, or eye irritation are not a function of age anymore, but a consequence of lifestyle. What used to afflict the elderly now affects children as well. But if you desire to maintain healthy eyes, there are four fruits that can prove to be helpful for your eyes.

Orange

A study conducted in 2016 by Acta Ophthalmologica reported that individuals who eat vitamin C foods on a regular basis tend to have more vitamin C in their bodies and are less susceptible to cataract. Vitamin C is stored in the eye lens and helps as an antioxidant, which protects cells. So, daily consumption of orange, lemon, or seasonal juice can prove fruitful for the eyes.

Kiwi

Clinical and observational studies indicate that daily consumption of lutein and zeaxanthin preserves eyesight and decreases the risk of macular degeneration. Kiwi is a high-vitamin C, lutein, and zeaxanthin fruit. These act to safeguard retinal cells against age-related damage and preserve clear vision. Consuming a slice of kiwi with dinner or putting it in a salad is an excellent choice for vision health.

Blueberries

According to a 2025 study published in the Journal of Agricultural and Food Chemistry, blueberries help protect retinal cells from oxidative damage. Eating blueberries daily can be a simple yet effective way to improve eye health. Enjoy them with oats or yogurt for breakfast, or blend them into a smoothie.

Papaya

If your eyes often feel dry, tired, or irritated, consider eating papaya. According to a 2021 study in Food Chemistry, compounds like lutein and zeaxanthin in papaya protect the eyes from oxidative stress and reduce dry eyes. Eat it with breakfast or in a smoothie. Alternatively, enjoy it with lemon and chia seeds as a healthy snack.