During World War II, Britain promoted the idea that carrots were the secret behind pilots’ ability to see in the dark, encouraging citizens to grow and eat them amid food shortages.

Although carrots do benefit vision as they contain beta-carotene, which the body converts into vitamin A—an essential element for night vision and retinal health—experts today emphasize that carrots are not the only food our eyes need. A balanced and varied diet provides the best protection for eyesight.

A report published by the Daily Mail revealed a worrying gap in people’s knowledge about eye health, showing that 74% do not follow a diet that supports vision health, and half of the participants still believe that carrots are the only beneficial food for eyesight.

The report also noted that only 19% had heard of lutein, one of the most important antioxidants for protecting the retina, while more than a third of participants already suffer from vision problems.

The report pointed out that protecting eyesight starts with our daily lifestyle. Like any other organ, the eye needs balanced nutrition, sufficient rest, and physical activity—especially for those with a family history of eye diseases, frequent sun exposure, or long hours in front of screens.

Experts recommend applying the famous 20/20/20 rule, which involves stopping every 20 minutes from looking at the screen and focusing on an object about 20 meters away for 20 seconds. This simple exercise helps relax and refocus the eye muscles and reduces dryness, burning sensations, headaches, and visual fatigue caused by prolonged screen exposure due to reduced blinking and tear secretion.

Physical activity also plays a significant role in eye health by improving blood flow and increasing oxygen and nutrient supply.

Omega-3 fatty acids, especially docosahexaenoic acid (DHA), are rich sources that play a key role in supporting eye health and improving natural vision. The retina contains high levels of DHA, making its intake essential for maintaining eye moisture and protecting against dryness.

Iron deficiency in the body may indicate dry eyes or skin, making attention to a balanced diet even more important.

It is recommended to eat at least two servings of fish weekly, one of which should be oily fish such as sardines, mackerel, herring, or salmon.

It is worth noting that fresh tuna is considered oily fish, while canned tuna loses much of its oils during the canning process and is therefore not classified as oily fish.

Consuming five servings of fruits and vegetables daily is important, including carrots, which provide important vitamins like C and E that support eye health.

Lutein is an important antioxidant for retinal function and maintaining normal vision. It is found in high concentrations in the retina compared to other body tissues and is linked to several proteins responsible for its function. Low levels have been associated with poor vision and decreased night vision.

Zinc is found in many foods such as red meat and seafood. Vegetarians can obtain it from nuts, soy products, milk and its derivatives, whole grains, and fortified breakfast cereals.

Zinc helps maintain normal vision and protects the eye from oxidative stress caused by sunlight and daily strain. It is present in white beans, pistachios, pumpkin seeds, lentils, and dark chocolate, making it appealing for those who prefer sweets.

Vitamin A is important for vision as it maintains the clarity of the eye lens. It is found in liver, kidneys, meat, eggs, dairy products, and fortified breakfast cereals.

Many people are unaware of the importance of lutein, a key antioxidant for eye health. It protects the retina from oxidative stress and related issues such as age-related macular degeneration and eye strain caused by blue light from screens. Lutein concentrates in the macula, the part responsible for color discrimination, fine details, and central vision, making it essential for activities like reading, writing, and driving.

Five servings of vegetables and fruits are sufficient to obtain it. It is found in orange peppers, carrots, zucchini, kiwi, dark leafy greens like spinach and kale, and egg yolk, one of its most important sources.

For preventing dry eyes, water is the simplest and best factor to maintain eye hydration. It is recommended to drink about two liters daily for women and two and a half liters for men.