Eating your way to healthy eyesight
Carrots and spinach have been in the limelight for way too long. Yes, they are major contributors of essential micronutrients that are required by the normal physiology of the eye, but they are only the tip of the iceberg. Let us decode the intimidating list of nutrients that are essential for our precious eyes and vision.
Vitamin A
An essential vitamin for vision, deficiency may lead to night blindness and dry eyes. A very important vitamin for growing children, it has been incorporated into immunization schedules.
Sources:
Full fat dairy, cheese, eggs, chicken liver.
Beta-carotene
It is a red-orange pigment found in fruits and vegetables, and a precursor to Vitamin A. It is essential for maintaining the health of the macula (centre of the retina) to protect vision.
Sources:
Carrots, peppers, papaya, pumpkin, squash, spinach, kale, sweet potato and many others.
Vitamin C
Ascorbic acid or vitamin C is an essential antioxidant known to delay the formation of age related cataract, and in combination delays age related macular degeneration. Vitamin C is also known for its healing properties.
Sources:
Oranges, berries, broccoli, lemons, papaya, kiwi.
Vitamin D
These days most people suffer from Vitamin D deficiency. New studies indicate Vitamin D deficiency to play a major role in dry eye disease and show beneficial effects of vitamin D in macular degeneration.
Sources:
Cheese, fatty fish, liver, egg yolk.
Vitamin E
It is a potent antioxidant and works well to prevent and reverse oxidative stress in the eye. Protects the eye from free radicals. Known to prevent macular degeneration in combination with other nutrients.
Sources:
Almonds, sunflower seeds and plant based oils, peanuts.
Lutein and Zeaxanthin
These powerful carotenoids and antioxidants are responsible for blocking strong UV rays and light from causing damage to the eyes. They also protect the macula and improve visual function.
Sources:
Green leafy veggies like spinach, kale and collard greens, egg yolk, corn, Goji berries, red and yellow peppers.
Omega 3
Omega 3 fatty acids help the normal oil glands of the eye to secrete and maintain a healthy tear film layer. They also help maintain a healthy retina and good visual function.
Sources:
Oily fish such as mackerel, salmon, tuna. Vegetarian sources: flax seeds.
Zinc
It is a trace mineral present in high concentration in the ocular tissues. Zinc helps increase Vitamin A utilization in the body. It assists with maintaining visual function.
Sources:
Quinoa, Brazil nuts, seeds, mushrooms, seafood like crab, oysters and red meat such as beef and pork.
Other nutrients such as Flavonoids, Niacin, Selenium etc play important roles in preserving the health of the eyes and maintaining good vision.
Adequate water and a balanced diet without chemicals, processed food and artificial colours/ flavours is key to maintain not only healthy vision but also a healthy body and mind.