Nutrition is key when it comes to maintaining our overall health, and it has a key part to play for good eye health in particular.. In an interaction with the OnlyMyHealth team, Dr Edwina Raj, Senior Dietitian, Aster CMI Hospital, explains the role of diet and nutrients in maintaining eye health.
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Diet And Eyesight
“To nourish healthy eyesight, you must include foods such as locally available green leafy vegetables, like spinach, methi leaves, drumstick leaves, amaranth, shepu, and broccoli,” Dr Raj said.
You can add varieties of fish like salmon and tuna. For those who spend a lot of time in front of screens, it is recommended to have a diet that is high in antioxidants like vitamins A, C and E, Zinc, and omega-3 fatty acids. These are available in dry fruits, pumpkin seeds, and peanuts, the doctor said.
Vitamin A
This nutrient is essential for the proper functioning of the retina and helps maintain good vision in low light conditions. According to the American Academy of Ophthalmology (AAO), your eyes need to produce certain pigments for the retina to work properly. However, vitamin A deficiency can hinder the production, leading to night blindness. In addition, the nutrient helps nourish other parts of your eye, including the cornea. The AAO says that an estimated 2.5 lakh to 5 lakh children go blind every year due to vitamin A deficiency.
Omega-3 Fatty Acids
These healthy fats have anti-inflammatory properties and are beneficial for eye health. As per study published in the Journal Nutrients, diets rich in omega-3 fatty acids are said to provide long-term benefits for several chronic ocular conditions, including dry eye disease (DED) and age-related macular degenerations (AMD). The nutrient can be found in fatty fish (such as salmon and tuna), flaxseeds, chia seeds, and walnuts.
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Lutein And Zeaxanthin
These carotenoids act as antioxidants and filter harmful high-energy blue light. Lutein and zeaxanthin can help protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight, according to WebMD. In addition, it can help hold off age-related eye diseases. They are present in green leafy vegetables, such as kale, spinach, and collard greens; and in yellow and orange fruits and vegetables.
Vitamin C
This antioxidant vitamin helps protect the eyes against oxidative damage. Oxidative damage refers to the harmful effects caused by Reactive Oxygen Species (ROS) in our cells and tissues. ROS are molecules that contain oxygen atoms and are produced as byproducts of normal cellular processes, such as energy production. Research has found that a diet rich in vitamin C can help reduce the risk of cataract, which is a condition where a person experiences clouding of the eye lens. Foods, such as citrus fruits, berries, bell peppers, and broccoli are rich in the nutrient.
Vitamin E
Just like vitamin C, vitamin E is rich in antioxidant properties that protects your eyes from damaging free radicals, , which are independently existing and highly reactive molecules. According to the American Optometric Association, vitamin E can prevent age-related eye diseases like cataracts and macular degeneration. Good sources of this vital nutrient include nuts, seeds, spinach, and fortified cereals.
Zinc
Data published by the US National Eye Institute found that high levels of antioxidants and zinc significantly reduced the risk of advanced age-related macular degeneration (AMD) and associated vision loss. However, the findings suggested that these nutrients had no significant impact on the development or progression of cataract. Zinc can be found in foods such as oysters, beef, poultry, nuts, and legumes.
Conclusion
Dr Raj suggests keeping yourself hydrated, drinking at least 6 -8 glasses per day. While fruits and vegetables high in vitamins A, C, and E, as well as foods containing omega-3 fatty acids, can improve eye health, practising good eye hygiene, giving your eyes regular breaks from screens, and protecting them from UV rays by wearing sunglasses can also enhance your eyesight. Remember to go for regular eye checkups to detect any potential issues or changes in your vision early on.
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