Carrots Aren’t Enough: What a Truly Eye-Friendly Plate Looks Like

For decades, carrots have enjoyed near-mythical status as the ultimate food for good eyesight. Parents, teachers, and well-meaning relatives have all echoed the same advice: eat your carrots for better vision. While there is some truth behind this belief, experts say the narrative has become far too simplistic and potentially misleading.

According to Dr. Ashwin Santosh Shetty, Consultant, Ophthalmology, Aster CMI, Bangalore, eye health depends on far more than a single nutrient or vegetable. “Carrots are rich in vitamin A, which is essential to prevent night blindness,” he explains. “But vitamin A deficiency is relatively uncommon today. Long-term eye health relies on a broader network of nutrients that protect the retina and macula from oxidative

stress and age-related damage.”

Beyond Vitamin A: The Nutrients That Really Matter

Dr. Shetty points out that modern vision challenges especially those linked to ageing and prolonged screen exposure are better addressed through nutrients such as lutein, zeaxanthin, omega-3 fatty acids, zinc, and vitamins C and E. Lutein and zeaxanthin act as natural filters, shielding the eyes from harmful blue light. Omega-3 fatty acids support retinal function and help maintain healthy tear quality, reducing dryness and irritation. Zinc plays a crucial role in transporting vitamin A to the retina and supporting night vision, while antioxidants like vitamins C and E help slow degenerative changes in eye tissues.

“Focusing on just carrots ignores how complex vision maintenance really is,” says Dr. Shetty. “Eye health is cumulative, it’s built over years through consistent nutrition.”

What a Truly Eye-Friendly Indian Plate Looks Like

For people spending long hours in front of screens, diet plays an even more important role. Dr. Shetty recommends a colourful, balanced Indian plate rather than a single ‘superfood’. Dark green vegetables such as palak, methi, and broccoli are excellent sources of lutein and zeaxanthin. Yellow and orange foods like pumpkin and papaya add valuable antioxidants. Protein-rich dals, chana, and rajma contribute zinc, while nuts and seeds provide vitamin E.

Fish such as sardines and mackerel are rich in omega-3s, but for vegetarians, Dr. Shetty suggests flaxseeds and walnuts as effective alternatives. “Adequate hydration and regular meals are just as important,” he adds. “They help reduce eye dryness and fatigue, especially in people with heavy screen exposure.”

How These Nutrients Work Together

Rather than acting in isolation, these nutrients function as a team. As Dr Shetty explains, lutein and zeaxanthin concentrate in the macula to protect against blue light damage, omega-3s strengthen retinal cells and improve tear stability, and zinc ensures efficient vitamin transport. Together, they reduce inflammation and oxidative stress, two key contributors to long-term vision problems.

Everyday foods like spinach, eggs, corn, whole grains, nuts, seeds, and fish can easily supply these nutrients when consumed regularly.

Hidden Dietary Habits That Harm Eye Health

Even foods that appear “healthy” can sometimes work against vision. Dr. Shetty warns that diets high in refined carbohydrates, sugary drinks, and ultra-processed foods increase inflammation and oxidative stress, which can eventually affect the retina. Excessive caffeine intake and poor hydration can worsen dry-eye symptoms, particularly among frequent screen users.

“The key,” Dr. Shetty emphasises, “is not chasing a single miracle food, but maintaining a balanced, whole-food diet over time.”

In the end, carrots still deserve a place on the plate but they shouldn’t stand alone. A truly eye-friendly diet is diverse, colourful, and thoughtfully balanced, supporting vision not just today, but for years to come.