We often associate our diet with skin and hair care, losing weight, staying active and so on. However, we rarely discuss how it affects the health of our eyes. From reducing the risk of age-related eye conditions like Macular Degeneration, Cataract and Glaucoma, to enhancing overall eye function, the right foods can make a world of difference. So what are these nutrients? Where are they found? What food groups should YOU target to ensure the health of your eyes? Let’s find out!
Vitamin A
“Eat carrots for 20/20 vision” is almost formulaic now. But let’s dive a little deeper and dissect the notion. Carrots are a major source of Vitamin A (Retinol + Beta-Carotene) i.e. the eye-ssential vitamin for healthy eyes. While Retinol enables corneal health and night vision, Beta-Carotene boasts of antioxidant action and gets converted into retinol as required, ensuring a steady supply of Vitamin A, for overall eye health.
So what happens when we don’t get enough Vitamin A? A host of issues, including dry eyes, night blindness and eye infections. It’s quite like a bodyguard for our eyes, keeping them clear and competent throughout. So eat your carrots… and sweet potatoes, spinach, kale, eggs and milk!
Vitamin C
Next up is Vitamin C, which plays two very significant roles in eye health — antioxidant action and nourishing blood vessels. It helps our eyes fight off free radicals and increases immunity against infections, inflammations and even Cataracts and Macular Degeneration.
So what about its sources? Go big on citrus fruits like oranges, pineapples, lemons and limes — the richest sources of Vitamin C and super hydrating during this season. Equally nourishing sources are your berries — strawberries, blueberries, gooseberries a.k.a. amla, mulberries, jamuns and so on. And don’t miss out on those red juicy tomatoes — a powerhouse of Vitamin C and Lycopene, which is basically like sunscreen for your eyes.
Vitamin E
Acting as both guardian and provider, Vitamin E is the star nutrient that keeps Vitamin A and Omega-3 Fatty Acids in balance. Yet another antioxidant, it fights diseases like Cataract and Macular Degeneration, while retaining the moisture in our eyes
Want to have more of this multitasker? Munch on your favourite nuts and seeds, go big on leafy greens and maybe even add those fancy avocados to your meals! Make sure to keep this “Team Worker” on your plate and boost the effectiveness of other eye-ssentials!
