Nutrition for Healthy Eyes: Guide to the Best Foods & Vitamins for Best Vision

Nutrition for Healthy Eyes Guide to the Best Foods & Vitamins for Best Vision

CONNECTION BETWEEN EYE HEALTH & DIET

NUTRITION FOR HEALTHY EYES

Many eye experts say that our eyes, whose ability to see so sharp, have a direct connection with our food. Therefore, we should take a balanced diet not only to keep the body fit, but also to sharpen the vision. Without a proper diet, our eyes face the deficiency of certain vitamins and minerals, which increases the chances of weakening of eyesight and can increase the risk of age-related problems.

In this article, we will discuss what eye care experts suggest consuming while maintaining balanced eye health according to need. Here we will also go through the basic plan of dieting and also guide you on Nutrition for Healthy Eyes. We will also explore the foods or items that you must restrict for better eye vision.

ESSENTIAL VITAMINS & NUTRIENTS FOR HEALTHY EYES

Vitamin A – Great Source of Light

  • Prevents night blindness, keeps the retina healthy.
  • Foods Required to Intake: Carrot, sweet potato, spinach, kale, mango.

Vitamin C – Antioxidant Powerhouse

  • Reduces the risk of cataract and age-related macular degeneration.
  • Foods Required to Intake: Orange, guava, lemon, capsicum, strawberry.

Vitamin E – Eye Cell Protector

  • Protects from free radical damage.
  • Foods Required to Intake: Almonds, sunflower seeds, peanut butter, avocados.

Omega-3 Fatty Acids – Natural Cure for Dry Eyes

  • What does it do? Reduces dry eyes and inflammation, improves retina function.
  • Foods Required to Intake: Salmon, tuna, walnuts, flaxseeds, chia seeds.

Zinc – For Better Night Vision

  • Vitamin A is taken to the retina, improves night vision.
  • Foods Required to Intake: Pumpkin seeds, lentils, kidney beans, chicken, oysters.

FOLLOW THIS FOR IMPROVING EYE CONDITIONS

EYE HEALTH FRIENDLY DIET PLAN

Breakfast:

  • Whole grain toast, boiled egg  and orange juice
  • Vegetable upma with spinach and carrots

Lunch:

  • Mixed dal, brown rice and stir-fried vegetables (capsicum, broccoli)
  • Salad with cucumber, tomato and lemon dressing

Snack:

  • Handful of almonds and 1 guava
  • Chia seed pudding with berries

Dinner:

  • Grilled fish or paneer tikka, green leafy sabzi and chapati
  • Lentil soup and vegetable stir fry

RISKY FOR EYES

FOOD THAT MUST BE AVOIDED

  1. Excessive consumption of sugar: This may cause the risk of diabetic retinopathy
  2. Intake of Excess salt: It can raise eye pressure in glaucoma patients
  3. Deep fried junk food: Rate of inflammation gets increases

A FEW STEPS WITH MULTIPLE BENEFITS

LIFESTYLE TIPS FOR MAINTAINING NUTRITION FOR HEALTHY EYES

  • Do outdoor activities for at least 30 to 60 minutes daily
  • If you spend too much time on screen, then follow the 20-20-20 rule. (After 20 minutes of screen time, look 20 feet away for 20 seconds)
  • Reduce water consumption as much as possible, it increases dryness of eyes
  • If you smoke, then avoid it completely, it is a major reason for damaging the retina.

Do You Know?

A balanced diet, regular exercise and timely eye check-ups can completely balance lifelong & healthy vision.

FOR MEETING AND APPOINTMENT

Hospital’s Name: Iris Eye Care Hospital Varanasi
Address: Sigra – Mahmoorganj Rd, Opposite Park No 1, Sant Raghuvar Nagar, Sigra, Varanasi, Uttar Pradesh 221010
Contact Number: +91-8299611744; +91-9557840121
Email Id: iriseyecare2022@gmail.com
Working Days & Hours: Mon – Sun 10:00AM – 04.00PM; Fri-Closed

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