Eye health starts from what we eat. Vision is one of the most important aspect of human being. It is important to keep the good vision and take care of eye health. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts. Regularly eating these foods can help lead to good eye health. Understand where these vitamins and other nutrients are hidden in various types of food.
Lutein & zeaxanthin: Lutein and zeaxanthin are carotenoids, which are responsible for the yellow color in many fruits and vegetables. Lutein and zeaxanthin are the predominant pigments in macula of our eyes .
Which foods supply? : Cooked spinach contains both lutein and zeaxanthin, which may prevent age-related macular degeneration. Leafy greens like spinach, kale, turnip greens, collard greens, and romaine lettuce, broccoli, zucchini, garden peas and brussels sprouts contain these pigments. Among fruits and fruit juices, canned tangerine juice and canned mandarin oranges provide about 0.4 milligrams of lutein and zeaxanthin, which are present in small amounts in most other fruits such as raspberries, papayas, oranges, peaches, cherries and blueberries.
Vitamin E: According to the Institute of Medicine adults need to get 15 milligrams of vitamin E each day. Vitamin E is an antioxidant and it helps protect cells from oxidative stress caused by free radicals. Vitamin E helps in preventing muscular degeneration of eyes and prevents cataract.
Which foods supply vitamin E? :Commonly cited sources of Vitamin E include Fortified cereals and granola, Wheat germ oil seeds, nuts, and oils made out of them (especially almonds and sunflower seeds)
Peanuts and peanut oil, few green vegetables like spinach and broccoli and fruits kiwi, mango, and tomatoes also supply vitamin E.
Vitamin A: For healthy eyes consume vitamin A more. To prevent cataract and poor vision one need to consume vitamin A. It also helps in preventing eye muscle degeneration. A diet rich in Vitamin A can prevent nighttime blindness, eye inflammation, and dry eyes.
Which foods supply vitamin A? Vitamin A present in milk, fish and eggs, Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils. The top sources of provitamin A include carrots, broccoli, cantaloupe, and squash. Carrot contains carotenoid a precursor for vitamin A.
Vitamin C: To absorb more trace elements and to fight against free radicals everyone needs vitamin C and eye vision depends on this.
Which foods supply vitamin C? All citrus fruits, guava, bell peppers, chilis, fresh parsley, green peppers, kiwi, pineapples, tomato and papaya contain high amount of vitamin C.
Zinc: For growth and division of cells zinc is essential. It also helps to get good vision – keeps the good circulation, prevents autoimmune reactions and controls inflammatory cytokines attack on the tissues.
Which foods contain zinc? Pumpkin seeds, dark chocolates, sesame seeds, watermelons, squash, chickpeas etc.
Omega 3: It stabilizes the blood sugar level and controls the inflammation. It also helps to control damage to eyes and protects the vision by fighting bad cholesterol and diabetes.
Which foods contain omega 3? Chia seeds, flax seeds, hempseeds, walnut, natto and cod liver Oil
For better vision and eye health include following foods in your diet:
- As many fruits and veggies as possible—aim for 7 or more combined servings a day.
- Extra virgin olive oil as your oil of choice.
- A generous handful of nuts daily.
- Starchy carbohydrates with a low to moderate glycemicindex—100% whole grains and beans/legumes.
Avoid these habits and foods:
- The “Great White Hazards” — white flour products, white potatoes, white rice, sugar/sweets
- Saturated fats — fatty cuts of red meat, whole dairy products, and butter.
- Sugary beverages — soda, fruit drinks, sports drinks, vitamin water, etc.
- Trans fats — strictly avoid stick margarine, fried fast foods, and processed foods.
- Avoid smoking, too much drinking of alcohol.