Good nutrition is one of the important aspect which helps to maintain both eye and general health. It helps the body to grow, protect against infection, repair if any problem occurs and to function properly. Nutrition and eye health are closely related. For example, xerophthalmia is an eye condition caused by vitamin A deficiency in the diet. It can be prevented by eating fat (plant and animal), fresh vegetables and protein foods. This article gives information about eye health nutrition.
Eye health nutrition
To maintain eye health you need to add proper food to your diet which include:
Vitamins
Foods which contain antioxidant vitamins
- maintain tissues and cells in the eye
- moisten eyes, which enhance visual acuity
- prevent cataract formation
- prevent blindness from macular degeneration
- reduce eye pressure in glaucoma patients
Important antioxidant vitamins are vitamins A, E and C. Some of the sources of antioxidant vitamins include:
- Grapefruit
- Tomatoes
- Raw carrots
- Peppers
- Kiwis
- Oranges
- Dried apricots
- Green peas
- Brussel sprouts
- Green beans
- Green leafy vegetables such as spinach and kale
- You can also find them in seeds, eggs, nuts and dairy products.
Lutein
- Lutein and Zeaxanthin, known as carotenoids also play an important role in maintaining eye health.
- Carotenoids are naturally found in fruits and vegetables.
- Sources of Lutein are bilberries, mango, yellow peppers, and leafy green vegetables such as spinach, broccoli, kale and chard.
- Sources of Zeaxanthin are corn, orange sweet peppers, lettuce, broccoli, tangerines, spinach, eggs and oranges.
To keep your eyes healthy –
- Eat fresh fruits and vegetables, especially green leafy vegetables like spinach and kale.
- Talk to your GP about taking vitamin supplements or changing your diet.
- Avoid smoking.
- Protect your eyes from sunlight.
- Go for eye check up at least once in two years.
You can follow the above suggestions and maintain a healthy diet to protect your eye health.
