Our eyes are the most important senses of our body. If we have good eye health it ensures the decrease in the risk of blindness, vision loss and disease like cataract and glaucoma.
Having good eye health increases quality of life. These days even small kids are suffering from vision problems and had to wear spectacles or glasses, the reason might be due to genetics or lifestyle factors like using excessive digital or electronic device. Diet also play important role in determining our eye health.
Things to include in your diet for good eye health:-
CARROTS – From childhood we have been hearing from our parents that “eat carrot they are good for your eyes” and it is true. Carrots a rich in vitamin A, C, E and B carotenes. Vitamin A has been seen to play important role in good eye vision and is part of a protein called as rhodopsin which helps retina absorb light. Carrot work on maintaining the eyes sight rather than improving them. So from next time try to add carrot in your salad or eat them as a snake. You can also enjoy its benefit as a carrot juice.
EGGS – They are rich in vitamins C, E and zinc. Eggs are also good source of lutein and zeaxanthin. Being rich in lutein and zeaxanthin it help reduce the risk of loss of eye sight with age. If you are not vegan or vegetarian then try having them for breakfast or lunch.
LEAFY VEGETABLES – Spinach, kale, collards are rich in lutein and zeaxanthin. They are also seen to be good source of vitamin C. The lutein and zeaxanthin act as antioxidants and absorbs blue light rays. They help stop the entry of blue light into interior eye to keep light induced free radicals away from eye cells.
CITRUS FRUITS – Fruits like lemon, oranges and grape are rich in vitamins C. Being good source of vitamins c they contribute to healthy eye vessels and helps in preventing age related eye disorders. Vitamins C is also seen to provide healing properties in case of eye inflammation.
NUTS – They are rich in omega-3 fatty acids and contain high amount vitamin E. Nuts like walnuts, cashews, peanuts, almonds are easily available in market and also good for gut health. They are rich in vitamins E which help protect eyes from damage caused by pollutants, smoke and radiation.
OILY FISHES – Fishes like tuna, salmon, trout, mackerels and sardines are rich in omega 3 fatty acids as they have oil in there gut & body tissues. They are seen to provide relief from dry eye caused by excessive time on computer. During dry eye syndrome our eyes produced less amount of tear and lack the film over eyes. Oily fishes are also seen to reduce macular degeneration and cataracts.
SWEET POTATOES – They contain vitamin A which is good for health of cornea. They contain 3 times vitamin A more than carrots. They are also rich in beta carotenes which helps in reduction of macular degeneration.