SPECIAL FEATURE

May-2026 1 Expression

Focus on flavor: the eye-health menu

Feeding your vision with the nutrients your eyes truly need

Dr. Nosheen Jamal Ansari

Your eye-health grocery list

• Retinal protection: Spinach, kale, corn, egg yolks
• Cataract defense: Amla (Indian gooseberry), guava, bell peppers, citrus fruits
• Dry eye relief: Walnuts, chia seeds, flaxseeds, fatty fish or fish oil
• Night vision support: Carrots, sweet potatoes, pumpkin, papaya
• Cellular repair and protection: Almonds, peanuts, sunflower seeds

As an ophthalmologist, much of my day is spent behind a slit-lamp, peering into the intricate architecture of the human eye. I see the delicate network of blood vessels in the retina and the pristine transparency of a healthy lens. Yet increasingly, when patients like ‘Noora’ sit before me, complaining of burning eyes, blurred vision, or ‘computer fatigue,’ the most important prescription I offer is not written on a pharmacy pad. Instead, it may look like a grocery list.

I tell my patients that the eye is not merely an organ; it is a high-performance engine that requires precise “biofuel” to function optimally. In a fast-paced world dominated by digital screens and processed foods, many of us leave our eyes undernourished.

1.The ‘internal sunglasses’ on your plate

Every time you step into bright sunlight or gaze at a blue-light-emitting smartphone, your macula, the center of your vision, is put under strain.

Nature’s built-in defense comes from two powerful pigments: lutein and zeaxanthin. These pigments act as internal sunglasses, filtering harmful light and protecting the retina. In my own home, I make it a point to prioritize foods rich in these nutrients: spinach (palak), fenugreek (methi), mustard greens (sarson), avocado, and eggs.

The clinical insight: I always remind my patients that these nutrients are fat-soluble. For them to be effectively absorbed and delivered to the retina, they require a carrier. A small dollop of ghee or a drizzle of cold‑pressed oil is not just for flavor; it is the vehicle that helps deliver this protective “fuel” to your eyes.

2. The vitamin C advantage

The lens of the eye is made of proteins that, as you age, can become cloudy due to oxidative stress, leading to the state we recognize as cataract. Modern cataract surgery is remarkably safe, but my goal is always to help patients delay that day for as long as possible. Oxidative stress also affects retinal vessels, contributing to the damage observed in conditions such as diabetic retinopathy. Protecting these delicate vessels is essential for long‑term retinal health.

Vitamin C is the key antioxidant for the ocular fluid. While oranges are commonly associated with vitamin C, other excellent sources include amla (Indian gooseberry), red bell peppers, and tomatoes — all good storehouses of this vitamin.

3. Fixing the ‘sandpaper’ eye

“Doctor, my eyes feel like there is sand in them,” is a complaint I hear a dozen times a day. This is often the ‘dry eye syndrome.’ Your tears need a thin layer of oil to stop them from evaporating.

To keep this oil flowing, your body relies on omega-3 fatty acids. I often recommend incorporating walnuts (akhrot), flaxseeds (alsi), or fatty fish like salmon or mackerel into your diet. These healthy fats ensure that the tiny oil glands in your eyelids remain clear and functional, providing a smooth, lubricated surface with every blink.

4. The night vision ritual

If you find it difficult to adjust to the dark or struggle with glare while driving at night, you may be running low on vitamin A.

Vitamin A is essential for the function of the rod cells in your retina, which are responsible for helping you see in low‑light conditions. I often encourage patients to include plenty of green leafy vegetables and orange‑colored produce such as carrots and papaya in their diet. These foods are rich in beta‑carotene, which the body converts into vitamin A, providing the raw material your retina needs for night vision.

The clinical insight: I tell my patients to add some source of zinc, such as chickpeas, lentils, or oysters, to their food. Zinc plays a crucial supporting role in transporting vitamin A from the liver to the retina.

I also encourage including soaked almonds (badam), a good source of vitamin E, which provides additional cellular protection and supports overall visual clarity.

My final word

Medicine helps us treat disease, but nutrition helps us preserve sight. Do not just look with your eyes — look after them.

So, follow this simple prescription for lifelong visual wellness:

• Follow the 20-20-20 rule to reduce digital strain: every 20 minutes, shift your gaze to an object about 20 feet away for 20 seconds, allowing your eyes to relax and reset.
• Wear UV-protective sunglasses when outdoors.
• Eat the rainbow: Fill your plate with the vibrant colors of fresh produce.

[Dr. Nosheen Jamal Ansari is an Ophthalmologist at Danat Al Sahraa, Jubail, Saudi Arabia.]

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