Diet for Eye Health
The eyes are the windows through which we see this beautiful world. To keep them healthy we need to take a nutritious diet. The main nutrients for eye health are Vitamin A, Vitamin C, Vitamin E, lutein, zeaxanthin, Zinc, Copper and Omega 3 fatty acids. The food items which contain the above are
1.Fish and eggs
Fishes such as salmon and tuna are good source of Omega 3 fatty acids and Vitamin A. Eggs are rich in lutein and zeaxanthin and also contain Vitamin C, Vitamin E and Zinc.
2. Nuts, legumes and grains
They are also rich in omega 3 fatty acids. Nuts especially almonds contains high level of Vitamin E. Sprouting the lentils like green moong and black gram makes them very nutritious and a rich source of proteins, Vitamin C, Vitamin A, zinc, magnesium, selenium and copper.
3.Fruits
Amla, Guavas and Citrus fruits like lemons, oranges and grapefruits are a good source of vitamin C which is a strong antioxidant.
Yellow fruits like mango, dried apricot and papaya are rich in Vitamin A.
Apples have an anti inflammatory and antioxidant effect. Bananas are a rich source of Vitamin B6, Vitamin C and copper.
4. Seeds
Flax seeds, Chia seeds, Sunflower seeds and melon seeds are a good source of Omega 3 fatty acids and Vitamin E.
5. Vegetables
They are rich in lutein, zeaxanthin, Vitamin C, Vitamin A and copper .
Carrots are an an excellent source of beta carotene and Vitamin A which is responsible for night vision and tissue health.
Sweet potatoes, tomatoes and all yellow vegetable like pumpkin are also rich in beta carotene.
6.Water
Adequate hydration is also important for eye health and prevents dryness of the eyes. When stored in a copper vessel it also provides this valuable nutrient.
A rule of thumb to ensure you are getting enough vitamins to keep your eyes healthy and glowing is to load your plate with colorful fruits and vegetables.
Dr Vani Agrawal MS
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