Eye problems are biggest problem in today’s world as we are always glued to gadgets. Besides this every age group has its own set of eye problems.
Staying fit and healthy is the most popular buzzword of the current times. Taking good care of your eyes, to protect and maintain your eyesight, is also very vital for leading healthy lifestyle. It is an undeniable fact that your eyesight is closely dependent on your food preferences. Different types of nutrients in food help to prevent a wide range of eye diseases and also protect your eyes from age-related muscular degeneration.
Healthy Food is basic need for healthy body. Healthy Food includes a balanced combination of Carbohydrates, fats, Minerals, Vitamins, Proteins, Fibers and water.
Various nutrients especially minerals and vitamins are essential for beautiful and attractive eyes and clear sight. Let’s understand various commonly available sources of essential nutrients and their role in keeping our eyes healthy.
- Nuts and Dry Fruits
Snacking on nuts like almonds, apricots, cashew nuts etc. is good for eyes. They are rich in Vitamin E, which help in preventing cataract and age-related macular degeneration.
Lutein and zeaxanthin are the predominant Carotenoids in corn. These two accounts for approximately 70% of carotenoid content of the human retina (light sensitive inner Surface of the eye) where they protect against oxidative damage caused by blue light. High levels of these carotenoids in the blood are strongly linked with reduced risk of both macular degeneration and cataracts.
- Kiwi fruit
Three or more servings of kiwi fruit per day is suggested in one study to decrease macular degeneration by 30%. This is thought to be associated with the kiwi’s high levels of lutein and zeaxanthin-both of which are natural chemicals found in the human eye.
Resveratrol present in grapes can protect against Diabetic Neuropathy and Retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. It reduces the effects of natural changes and damage associated with diabetic Neuropathy.
Spinach is a rich source of riboflavin and thiamine as well as pigments like lutein, beta carotene, chlorophyllin and xanthene. Spinach is thus very good for the maintenance of healthy eyes, cardiovascular system, and nervous system. Beta-carotene and lutein in spinach help maintain healthy eyes and prevent the occurrence of eye disorders like itchy eyes, dry eyes, ulcers. Lutein is also a powerful antioxidant that help prevent cataract. Lutein and Xanthene also help prevent macular degeneration caused by ageing.
Orange contains vitamins A and other anti-oxidants such as alpha carotene, beta–carotene, beta- cryptoxanthin, Zeaxanthin, fiber, Phyto- nutrients and lutein. All these Phyto- chemical are good for eye and eye vision.
- Green Peas
Fresh green peas carry adequate amounts of anti- oxidants flavonoids such as carotenes, lutein and Zeaxanthin as well as vitamins –A.
Papaya is good for your eyes due to the presence of antioxidants like vitamins A, C, and E. It also contains carotenoids, lutein and Zeaxanthin that provide protection against high energy blue light that can damage the retina of your eyes. They also protect against developing cataract, glaucoma and other chronic eye diseases.
Tomatoes are a rich source of lycopene, lutein and beta – carotene, powerful antioxidants that have been shown to protect the eyes against light- induced damage associate with the development of cataracts and age – related macular degeneration (AMD). The Age-Related Eye Disease Study (AREDS) recently found that people with high dietary intake of lutein and Zeaxanthin (both carotenoids found in tomatoes) had a 35 percent reduction in the risk of Neovascular AMD.
Carrots are rich in beta- carotene, which is converted into vitamin A in liver. Vitamin A is transformed in the retina, to rhodopsin, a Purple pigment necessary for night vision. Beta- carotene has also been shown to protect against macular degeneration and senile cataracts.
- Amla (Indian Gooseberry)
Amla helps to improve and preserve the eyesight. It is rich in Vitamin C; thus, helps you attain a better vision. This Vitamin rich berry also strength the eye muscles. Another major benefit of Amla is that it prevents cataract. Amla powerfully inhibits the free radicals, which are one of the sources of cataract.
Carotenoids that are found in green beans can also prevent muscular degeneration. Lutein and Zeaxanthin are focused at the macula on the eye and play a key role in preventing any stress to the innerworkings of the retina. Ensuring that these carotenoid levels stay strong to prevent vision deterioration is one of the many benefits of including green beans in balanced diet.
Broccoli is a rich source of Vitamin A. You can use the green Broccoli, just sautéed, steamed or just raw in salads, thus retaining their vitamin content intact for your eyes to absorb.
- Fresh Salmon, tuna
Fleshy fish is a good source of Omega 3 fatty acid, which makes the tiny blood vessels of eyes stronger and healthier. Essential fatty acids from fleshy fish assist in proper flow of intraocular fluid in eyes and prevent dry eye syndrome and glaucoma.
- Sweet potatoes
Many don’t know that sweet potatoes, with their mild sweetness, are storehouses of many vitamins essential for eyes like vitamin A, beta carotene, potassium, Vitamin C and fiber etc., which prevents eye damage and restores damaged eye cells, back in to good shape.
Overall a healthy well-balanced diet has enough sources of vitamins. So, it is important to not get into any kinds of food fad and consume a wide variety of foods to get all the essential nutrients for the healthy eyes.