3. Papaya: the tropical anti-cataract warrior
Papaya is light, refreshing, and rich in vitamins A, C, and E, along with lutein and zeaxanthin. These nutrients act as a natural filter against UV rays and protect the lens from oxidation.

Wellness tip: Eat papaya at breakfast, ideally on an empty stomach, to help your body absorb its nutrients.

4. Carrots: The vision-support classic
An old favorite for good reason! Carrots provide beta-carotene, a precursor of vitamin A that supports healthy corneas and strengthens night vision.

Nutrition tip: Grate them raw with a dash of olive oil to maximize absorption.

5. Avocado: Your healthy fat ally
Yes, avocado counts as a fruit! Packed with lutein, zeaxanthin, and vitamin E, it boosts the absorption of nutrients from other foods while protecting the cells in your eyes.

Routine: Mash half an avocado on whole-grain toast for a perfect, eye-friendly breakfast.

6. Kiwi: Small but mighty
Kiwi is rich in vitamin C, lutein, and zinc, which help the optic nerve work efficiently and reduce signs of visual fatigue.

Note: Its peel, once well washed, is edible and high in fiber.

7. Mango: Tropical comfort for your eyes
Thanks to beta-carotene and vitamin A, mango helps keep your eyes hydrated, supports natural tear flow, and soothes irritation.

How to enjoy: Dice mango into cottage cheese bowls or blend it into a smoothie.

8. Grapes: Retinal health boosters
Red and purple grapes are full of resveratrol, a powerful antioxidant that protects the retina’s blood vessels, potentially lowering the risk of age-related or diabetes-related vision issues.

Tip: Pick organic grapes and eat them with the skin on to get all their nutrients.

9. Goji berries: The wisdom of traditional remedies

For centuries, these small berries have been prized in Asian cultures. Rich in zeaxanthin, they help protect the macula and preserve visual sharpness.

Try them: Sprinkle dried goji berries on muesli or soak them in warm water for an herbal tea.

Why is this so important?
Supporting your eyes with these fruits is a simple yet powerful way to protect your vision, reduce fatigue, and maintain eye health over the years. Don’t wait for problems to appear — feed your eyes with the best nature can offer today.