Your eyes are one of the most sensitive organs which need various nutrients to function optimally.
Few conditions, like diabetic retinopathy, glaucoma, cataracts and age-related macular degeneration can impact your eyes.
Nutritionist Avni Kaul says a variety of factors causes these conditions. Nutrition appears to have an influence on all of them at least partly.
People, sometimes believe that failing eyesight is an unavoidable result of aging or eye strain. In reality, a healthy lifestyle can significantly decrease the problems related to eye health.
Renowned, dietitian, nutritionist and wellness coach Avni Kaul shares some amazing nutrients that boost your eye health.
Vitamin A
Vitamin A plays a pivotal role in vision by maintaining a clear cornea, which is the outside covering of your eye.
This vitamin is also a component of rhodopsin, a protein in your eyes that lets you see in low light conditions.
Vitamin A deficiency, if unaddressed can lead to a serious condition called xerophthalmia.
Xerophthalmia is a progressive eye disease which starts with night blindness. If vitamin A deficiency continues, your tear ducts and eyes can dry out too. Ultimately, your cornea softens, resulting in irreversible blindness.
Vitamin A also assists protect against other eye diseases. Diets rich in vitamin A is lined with a lower risk of cataracts and age-related macular degeneration.
For usual eye health, vitamin-A-rich foods are recommended over supplements. Sweet potato, kale, turnip greens, and carrots are excellent sources of vitamin A.
Omega 3 Fatty Acids
Omega-3 fatty acids are a kind of polyunsaturated fat. The cell membranes of your retina consist of a high concentration of DHA, a particular sort of omega-3.
Besides helping form the cells of your eye, omega-3 fats have anti-inflammatory properties which play a role in the prevention of diabetic retinopathy.
Omega-3 fats are also beneficial to individuals with a dry eye disease that helps them produce more tears. With this condition, a lack of tears causes dryness, discomfort and occasional blurry vision. Some of the known omega 3 fatty acids sources are flaxseed, tuna, soybean oil and walnuts.
Thiamine
Thiamine, or vitamin B1, plays a role in proper cell functioning and converting food into energy
A diet that is high in thiamine decreases your risk of developing cataracts. Asparagus, white beans, lentils, and sunflower seeds are few items rich in thiamine.
Riboflavin
As antioxidant riboflavin has the ability to reduce oxidative stress in your body, particularly your eyes. Riboflavin has the potential to stop cataracts. Because prolonged deficiency of riboflavin leads to this condition. Foods such as eggs, spinach, fortified cereals, and low-fat milk are renowned sources of riboflavin.
Vitamin C
Vitamin C is a good antioxidant that protects your eyes against damaging free radicals.
Vitamin C and various other nutrients are used in the supplement AREDS, which benefits those with AMD. When taken regularly, AREDS reduces the risk of this condition progressing.
Additionally, vitamin C is needed to make collagen, a protein that provides structure to your eye, particularly in the cornea and sclera.
Few examples of vitamin c foods are oranges, lemons, broccoli, and tomatoes.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition