Nourishing your vision: Best foods for healthy eyes – IndiaTimes

2 minutes, 52 seconds Read

Having a well-balanced diet rich in vitamins and nutrients not only maintains overall health but also supports eye health and protects against many eye diseases. It has been seen that deficiency of some vitamins is related to retinal diseases, glaucoma, and early cataracts.
A poor diet can adversely impact vision by leading to nutritional deficiencies that compromise eye health.Inadequate intake of essential nutrients like vitamins A, C, and E, as well as minerals such as zinc, can contribute to conditions like night blindness, cataracts, and age-related macular degeneration. High levels of processed foods and sugars may also contribute to inflammation and oxidative stress in the eyes. A diet lacking in these crucial elements hinders the body’s ability to maintain and repair eye tissues, ultimately increasing the risk of various vision problems and impairing overall eye function.

Some nutrients are vital for eye health. They include.

  • Omega-3 fatty acids- They decrease oxidative damage of Eyes, decrease dry eyes, avoid the development of ARMD (Age Related Macular Degeneration), and protect against cataracts and glaucoma.
  • Lutein and Zeaxanthin – They are an important component of the retina, especially the macula, which promotes our visual health and brain health.
  • β-Carotene & Vitamin A- They are vital components of the visual cycle that are responsible for vision. Deficiency of Vitamin A causes night blindness.
  • Vitamin C and Vitamin E- They reduce oxidative stress and promote wound healing and decrease dry eyes.
  • Vitamin D- It is an important component of the heart and eye. Vitamin D decreases allergy and inflammation in the body. Individuals with Vitamin D deficiency are more likely to develop systemic allergies, including allergies of the eyes.

Therefore, foods rich in all these nutrients are good for eye health. Some are listed below

  • Fish- They are rich source of Omega-3 fatty acids and have good cholesterol like HDL. Salmon, sardines, and tuna fishes are best for maintaining eye health.
  • Nuts and seeds- Nuts like peanut, almonds, cashew, walnuts and seeds like pumpkin seeds, sunflower seeds, and flax seeds are rich sources of Omega-3 fatty acids and Vitamin E. Such nutrients are a good vegetarian alternative.
  • Citrus fruits like lemon, orange, grape fruits have rich amount of Vitamin C. Bell peppers, tomatoes and strawberries also contain a good level of Vitamin C
  • Green and dark leafy vegetables like spinach, kale, lettuce, broccoli, peas, and green of turnip are good source of vitamin A, Lutein, Zeaxanthin and Vitamin C.
  • Orange coloured fruits and vegetables like carrots, sweet potato, mango, and apricots are rich source of vitamin A and β-Carotene.
  • Eggs- It is one food that has most of the nutrition required on a daily basis. They contain Vitamin A, Lutein, Zeaxanthin, Vitamin C, Vitamin E and Zinc. Zinc helps in good absorption of Vitamin A from the liver. Legumes (beans) are good veg alternative for zinc. So maintaining a balanced and nutritious diet has a very good effect on eye and body health.

Apart from that, there are some recommendations to be followed for complete eye protection.
1. Stop smoking and drinking alcohol
2. Maintain good hydration by drinking 2 to 3 litres of water everyday
3. Control systemic diseases like Diabetes, Hypertension and Thyroid disease
4. Maintain active lifestyle
5. Regular yearly eye checkups to keep eye diseases at bay.
(Author: Dr. Priyanka Singh (MBBS, MS, DNB, FAICO), Consultant & Eye Surgeon, Neytra Eye Centre, New Delhi)

What is Covid JN.1 variant and where did it come from? Microbiologist Dr. Sneha S Hegadi addresses all the concerns

This post was originally published on 3rd party site mentioned in the title of this site

Similar Posts

    Your Cart
    Your cart is emptyReturn to Shop