Nutrients play a major role in eye health, so take milk, green leafy vegetables and fruits regularly
- Vitamin A/ Beta-carotene
Vitamin-A keeps the eyes healthy by preventing night blindness, and is probably the most important ingredient for healthy eyes. A deficiency in vitamin A could lead to night blindness .Vitamin A also prevents the formation of cataract and may even prevent blindness due to macular pathology.
- Vitamin C
Vitamin-C, a water-soluble vitamin is a component of most tissues in the body and is essential to the eyes. As a super anti-oxidant, it also reduces damaging free radicals and protects cells, thus helping to prevent eye diseases.
- Vitamin E
Vitamin-E is a fat-soluble vitamin and like vitamin C, it is a powerful anti-oxidant for the protection of eye health against eye illnesses like cataract and age-related macular degeneration (AMD).
Carotenoids referred to the natural plant pigments and provide the vibrant colours found in the vegetables and fruits that we eat, Lutein and Zeaxanthin are just two of the many varieties and are thought to protect the eyes from deterioration and diseases like age related macular degeneration (AMD).
Zinc concentration in the human retina is higher than in any other organ. Supplemental zinc has been shown to slow down the progression of macular degeneration. Low zinc levels are associated with increased risk of cataract. Both zinc and vitamin Aimprove night vision.
B vitamins are essential for intracellular eye metabolism
- Omega-3 Fatty Acids
Omega-3 fatty acids can play a crucial role in preventing macular degeneration
Lutein filters the blue light in UV rays, thus prevents retina and yellow spot damage and helps in enhancing accuracy of vision.
Calcium acts as a messenger in the visual nervous system, which helps in relaxation of eye’s tension and fatigue.
|Nutrients||Source of Nutrients|
|Carrot, Cod Live’ Oil, Sweet Potatoes, Liver, Butternut Squash and Green Leafy Vegetables|
|Papayas, Orange, Grape. Strawberries, Tomatoes, Cauliflowers and Sprouts|
|Vitamin E||Almonds. Safflower, Mangoes. Turnip greens. Nuts, Vegetable Oils|
|Carotenoids||Cabbage, Fresh Peas, Yellow or Orange, Fruits and Vegetables|
|Zinc||Red Meat, Poultry, Oysters, Chicken, Baked Beans, Yoghurt, Milk, Cereals and Mixed Nuts.|
|Vitamin B||Egg Yolks, Green Leafy Vegetables, Legumes, Sweet Corn, Brown Rice, Berries and Yeast|
|Ornega-3 fatty acids||Flax Seed, Walnuts, Fishes|
|Lutein||Egg. Spinach. Peas|
|Calcium||Milk, Green Leafy Vegetables, Rajma|
Dr Hareesh K V
HIG2024, 3rd B cross, ‘B’ Sector,
ICICI bank road, near SBI
Yelahanka New town