Guidance of Nutrition For Healthy Eyes
If you want your eyes to be healthy, you must include proper diet and nutrition in your daily lifestyle. Nutrients and micro-nutrients are present in some specific food that are necessary for cellular regeneration, maintaining tissue health and fighting against diseases.
Not only your eyes but many health conditions are also dependent on a well-balanced diet and regular exercise. Proper diet and exercise can help you to have excellent eyesight as well as healthy eyes. This is also helpful in getting optimal body weight which is liable for overall good health.
What all eye diseases can be helped with a proper diet plan?
The diseases like Cataract, Night Blindness, Conjuctival and Corneal Xerosis, Age-related Macular Degeneration (AMD) and their progression have been seen to be with deficiency of certain micronutrients.
Specific components of food that are helpful for healthy eyes?
There is a specific micronutrient, for example, Antioxidant, that is helping in combating all ill effects of free radicals and other oxidants in the eye. An antioxidant is also beneficial to ward off the signs of ageing.
Vitamin A, C and E are the most trusted source of antioxidants which are found in fruits and vegetables like orange and other citrus fruits, tomatoes and all other leafy vegetables. Not only fruits and vegetables, nuts, seeds, dairy products also consist of antioxidants. Above mentioned vitamins along with selenium are the essential nutrients that help in reducing Cataract risks and regeneration of macula.
Vitamin A is beneficial for night blindness, macular degeneration and dry eye problem. Vitamin C is known as a potent antioxidant that combats free radicals and it helps to gain healthy blood vessels. UV rays damage our eyes that can also be prevented by vitamin C. Vitamin E can control enzyme activity which is effective in neurological functions.
Lutein and Zeaxanthin are yellow plant pigments. They are found in yellow and orange peppers, kale, spinach, sweetcorn, saffron and broccoli. Both of these comments cannot be propagated by the human body. You must consume them through food. Its benefit can directly be seen in diseases of the Macula.
Cellular development and the formation of cellular membrane needs essential fatty acids. Two fatty acids, Omega 3 and Omega 6, are responsible for eye health. They can improve the nerve conduction of the retina. On the other hand, they prevent the deterioration of cell membranes. As a result, this can reduce the risk of vision loss due to macular degeneration and glaucoma. Oily fish like salmon, halibut, dark leafy vegetables, soybean, flaxseed, walnut etc are consist of Omega 3 fatty acids. Omega 6 are available in grape seeds, sunflower oil, linoleic acid, safflower etc.
Carotenoids, especially, beta-carotene, alpha-carotene, gamma-carotene and beta-cryptoxanthin have an action that is similar to vitamin A activity and they are precursors of visual pigment. Astaxanthin is a very strong antioxidant and is fat-soluble. It decreases the risk of cataracts, retinal detachments and macular degeneration.
Minerals hold an essential part of eye health. It can rejuvenate the eye and are responsible for improving vision. Zinc, Chromium, Copper and Selenium are some well-known minerals, good for eye health.
What should you intake for healthy eyes?
- Intaking a wide variety of foods into the diet is necessary for eye’s health. Whole grains, cereals are very helpful to decrease age-related eye diseases.
- You should include healthy fats in your diet. This contains fatty acids which are very helpful in preventing dry eyes and cataracts.
- Including fruits and vegetables in the diet is a must. All coloured vegetables and fruits are known for their rich sources of vitamins and minerals and we all know they are beneficial for our eye’s health.
- You should include protein in your diet because they are helpful in removing some risk factors related to the eyes. Lean meats, oily fish, legumes, eggs are excellent sources of protein and essential fatty acids. You must limit your consumption of protein because that might worsen the situation.
Should one take any supplement?
If you take an expert’s opinion, they will not suggest you any supplement first, as a healthy diet is enough for good eye health. But Supplements are required sometimes, as the recommended daily allowance is five portions of fruit and vegetables a day.
- Here is a list of micro-nutrients with their dosages for eye and vision :
- Vitamin C (250 to 500 mg)
- Vitamin E (400 IU)
- Zinc (25 to 40 mg)
- Copper (2 mg)
- Vitamin B complex which contains 400 mcg of folic acid
- Omega-3 fatty acids (2,000 mg)
Taking eye vitamins and supplements are not harmful. But during pregnancy and lactation, you must avoid taking such supplements as the safety measurements are not yet established. But before taking any supplements you must visit your doctor to know more about the dosage and the duration of the supplements.