Hi, Today we will discuss foods that will boost your eye health.
In my practice, most common questions coming from parents are about the best foods for eyes. Which food will improve your eyesight? Generally at the age of 12- 13 yrs myopia started. Parents are scared about the increase of the eyeglass number, especially for girls. How can stop the increase of spectacle numbers? Healthy foods will not decrease or stop myopia, but they can help to prevent cataracts, age-related macular degeneration (AMD).
Most of us know about carrots is the best vitamin suppliers for our eyes. Vitamin C and E, zinc, lutein, zeaxanthin, omega-3 fatty acid also play an important role in eye health.
Vitamin-A and beta-carotene help protect the surface of the cornea. Vitamin-A eye drops are useful for the treatment of dry eye and superior limbic kerato-conjunctivitis (SLK). The combination of vitamin-A and lutein may prolong vision in people suffering from retinitis pigmentosa (RP). In 2011, some researchers at Columbia university reported that it might be able to slow the progression of stargradt’s disease. Deficiencies of the vitamin-A cause dry eye, corneal ulcer, and retinal damage which contributes to blindness.
Sources: –Plant – based – Colorful fruits and vegetables, mostly like – Carrot juice and carrot cooked, pumpkin, sweet potato, spinach( raw) frozen (boiled; drained), Cantaloupe. Animal-Based: – Eggs, beef liver, Chicken liver, milkshake, whole milk, braunschweiger, butter, ricotta cheese.
Vitamin-C (Also known as ascorbic acid) promotes healthy bone, skin, blood vessels, including delicate capillaries in the retina of the eye. It’s a powerful antioxidant. Long-term consumption of vitamin-C my also reduces the forming of cataract and age-related macular degeneration. It helps the body form and maintain connective tissue, including collagen fibers of the cornea. Deficiency of vitamin-C can lead scurvy. 90 mg vitamin-C required for normal men and 70 mg/day for women.
Sources: – Sweet red and green peppers, strawberries, grapes, orange juice, broccoli, lemon, corn, pumpkin etc.
Vitamin- E reduces the progression of cataract and AMD. Sources: – Cereal whole grain, Sunflower seeds, Sweet potato, Almonds, Spinach, Hazelnuts, Peanuts (Dry roasted), Almonds. Omega-3 fatty acids: – Protect against the dry eye, macular degeneration, cataract. Sources: – Cold water fish- Salmon, Tuna, Saradins. Almonds, walnuts, pistachios. Zeaxanthin & Lutein: – Act as antioxidants in the eye. Lutein is a carotenoid that helps to filter harmful blue-light and keeps macula healthy. Lutein act as a sunglasses, helping to protect the retina from damage. Sources: – Green beans, broccoli, corn, eggs, spinach (Raw also), turnip greens, collards, Kale etc. Romaine lettuce (Raw) ,Orange, Green peas (Canned)
Astaxanthin: – Most powerful antioxidant. It has several protective benefits against several eye diseases like cataract, Age-related macular degeneration (AMD), Cystoids macular edema (CME), Diabetic retinopathy (DR), Retinal arterial occlusion, Venous occlusion, Inflammatory eye diseases (i.e., retinitis, iritis, keratitis, and scleritis).Sources: – Found in sea fishes that consume the algae (Like-Salmon, selfish, and krill).