Our eyes serve as invaluable assets, granting us the ability to experience the world’s splendour. Maintaining optimal eye health is essential for sustaining a high quality of life, with proper nutrition playing a pivotal role in achieving this goal. Here, we outline nine key vitamins and nutrients crucial for maintaining eye health:
Vitamin A:
Vitamin A plays a crucial role in maintaining the health of the cornea. It also contributes to the production of rhodopsin, which helps with low-light vision. Vitamin A deficiency leads to serious complications like xerophthalmia, which begins with night blindness and other vision problems. Foods rich in vitamin A include carrots, sweet potatoes, spinach, bell peppers, kale, and liver.
Vitamin C:Vitamin C is a powerful antioxidant that helps protect the eyes from oxidative damage caused by free radicals. This vitamin is particularly beneficial for reducing the risk of age-related macular degeneration (AMD) and cataracts. Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources of vitamin C. Some studies have shown a reduced risk of developing cataracts.
Vitamin E:Vitamin E is an antioxidant that protects the eyes from oxidative stress. It also plays a role in reducing the risk of age-related macular degeneration. Almonds, sunflower seeds, spinach, salmon, leafy green vegetables, and vegetable oils are rich sources of vitamin E.
Vitamin B-complex, including B6, B9 (Folate), and B12:B vitamins are crucial for maintaining overall eye health, and deficiencies in certain B vitamins have been linked to various eye conditions. Vitamin B6 helps prevent eye conditions related to inflammation, while folate (B9) and B12 are associated with a reduced risk of macular degeneration and may lower levels of homocysteine, a compound linked to a higher risk of AMD. Foods rich in B vitamins include whole grains, leafy greens, fish, and lean meats.
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Riboflavin:Riboflavin is an antioxidant that helps protect our body and eyes from oxidative stress. Diets rich in riboflavin include oats, milk, yogurt, and fortified cereals.
Niacin:The main function of niacin in your body is to help convert food into energy. Recent studies have shown that high doses of niacin supplements were effective in glaucoma prevention. Some food sources rich in niacin include poultry, fish, mushrooms, peanuts, and legumes.
Lutein and Zeaxanthin:They are part of the carotenoids family. They protect the macula and retina from harmful blue light. Food sources high in these carotenoids include cooked spinach, kale, and other leafy greens.
Omega-3 Fatty Acids:They are a type of polyunsaturated fat. Besides helping form the cells of your eyes, they have anti-inflammatory properties which may play a role in the prevention of diabetic retinopathy. They also help in producing more tears. Food sources rich in Omega-3 fatty acids include fish, chia seeds, nuts, and soy. They can also be found in cooking oils such as canola and olive oil.
Thiamine:Thiamine plays an important role in proper cell function and converting food into energy and is also effective at reducing the risk of cataracts. Food sources of thiamine include whole grains, meat and fish, breakfast cereals, bread, and pasta.
Maintaining good eye health is a lifelong commitment that involves a combination of healthy lifestyle choices, regular eye check-ups, and proper nutrition. Prolonged exposure to ultraviolet rays can lead to an increased risk of cataracts, macular degeneration, allergic conjunctivitis, and dryness. One should stay hydrated, limit screen time, sit away from direct air, wear sunglasses, consume nutrient-rich food, and use artificial tear substitutes as per the ophthalmologist’s advice. By incorporating the above simple steps, one can protect their eyes and keep them cool and comfortable during this heatwave season.
(Inputs by Dr Sujatha TS, Consultant Ophthalmology and Cataract Surgeon, Kalyan)
