Eyes are the most important and active part of our body. Throughout the day, we use our eyes the most in our work, whether it is reading and writing, working on the computer or watching reels on mobile.
Constantly staring at the screen puts strain on the eyes, which increases problems like dryness, irritation, blurred vision and headache.
Our eyes are designed to function in natural light, but these days we spend most of our time surrounded by artificial light and digital screens. Apart from this, lack of sleep, wrong eating habits, vitamin deficiency and stress are also harming eye health. Spending long hours in front of the screen makes the eyes feel tired, dry and heavy. It is very important to rest the eyes for a few minutes every day, work in the right light and take a nutrient rich diet so that the vision remains healthy for a long time.
Dr. Bimal Jhajjar, former consultant of AIIMS and founder and director of Saul Heart Center, said that as our age increases, there is a deficiency of essential nutrients in the body, the effect of which is clearly visible on our eyes. Due to weakness in the eyes, distant or nearby objects appear blurred, there is burning sensation or dryness in the eyes, problems like headache, blurred vision, sensitivity to light and frequent rubbing of the eyes start occurring. If you are also troubled by these eye related problems, then first of all include some essential vitamins in your diet. Some nutrients improve eyesight and keep the eyes healthy.
Vitamin A
Vitamin A, also known as retinol, helps form the pigments present in the retina of the eyes. This improves the ability to see in low light. Its deficiency can cause difficulty in seeing at night and may lead to vision loss in the future. To fulfill the deficiency of this vitamin in the body, consume animal liver, egg yolk, full-fat dairy products and orange colored vegetables like carrots and pumpkin in your diet.
Vitamin C
Vitamin C, also known as ascorbic acid, is found in the aqueous humor fluid of the eyes and protects the eyes from oxidative stress. According to studies, a diet rich in Vitamin C reduces the risk of cataract in women by 33%. Foods rich in vitamin C include orange, lemon, strawberry, kiwi, capsicum, broccoli, and Brussels sprouts.
Vitamin E
Vitamin E is an antioxidant that protects the fatty acids present in eye cells from oxidation. It increases the age of retinal cells by preventing free radicals. To replenish this vitamin in the body, consume almonds, sunflower seeds, wheat oil, hazelnuts and other nuts in your diet.
Carotenoids (lutein and zeaxanthin)
Lutein and zeaxanthin are two pigments deposited in the retina and macule of the eyes and protect them from harmful sunlight. According to research, its consumption slows down the progression of age-related macular degeneration (AMD) and cataracts. To compensate for this, consume spinach, kale, Swiss chard, raspberries, peaches in your diet.
Flavonoids
Flavonoids are compounds found in plants that improve the function of retinal ganglion cells. These increase blood circulation in the eyes and support vision. To achieve this, you should consume fruits, vegetables, green tea and dark chocolate in your diet.
Omega-3 fatty acids are essential
Omega-3 keeps the retina’s cell membrane healthy and reduces the risk of diseases like dry eye syndrome, macular degeneration and glaucoma. To fulfill the deficiency of Omega-3 fatty acids in the body, you should consume salmon, sardines, mackerel fish, flax seeds, chia seeds and walnuts.