We are what we eat is the best literal metaphor out there. Our dietary choices play a huge role in our physical and mental health. Not only does a nourishing diet help in preventing diseases, but also makes the management of the diseases easier.
Food for healthier life, and eyes
While it is important to consume food keeping in mind the wellbeing of the entire body, but there are certain foods that are especially good for the eyes, and should be favored by people having eye problems, or are likely to suffer from them due to genetics. Moreover, age-related eye issues can also be managed better if the nutritional needs are tailored to promote the health of the eyes.
Food is not magic; you still might need a doctor
However, eating well does not mean that the vision will correct itself. Good diet does not cure the eye disorders but rather reduces the risk of the diseases like cataracts, AMD, glaucoma, etc. If you are experiencing eyes-related problems, it is best to consult the top eye specialist in Lahore rather than assuming that diet will fix the problem completely.
What nutrients are good for the eyes?
Vitamin A is one of the nutrients that are much needed by our eyes. It helps keep them moist and is also a staple for the retina –an important part of the eye involved in image formation.
Moreover, Vitamin C and E along with zinc are also important due to their antioxidant properties. Antioxidants are especially important for the eyes as retina experiences a lot of free radicals, the dangerous particles that antioxidants fight.
Furthermore, omega-3 fatty acids are also to promote the wellbeing of the retinas. Their anti-inflammatory properties are important for preventing AMD. The carotenoids Lutein and zeaxanthin are crucial not just because they are anti-oxidants, but also because they help in increasing pigment density that protects the eyes from the dangerous light. Similarly, zinc also plays a vital role in light-related damage to the eyes.
The pigment beta-carotene is also significant for the eyes. It is an antioxidant and gets converted into vitamin A, which is crucial for the eyes.
Foods containing these nutrients
- Leafy Vegetables:
These are rich in carotenoids Lutein and zeaxanthin, which as cannot be synthesized by the body, need to be consumed through diet. Moreover, the vegetables are rich in other antioxidants and vitamins. Green leafy vegetables also are a good source of iron, so ensure that the blood supply to the eyes contains sufficient fuel i.e. oxygen.
Moreover, leafy vegetables are also good sources of fiber, and add bulk to the diet which prevents overeating. This is great for the diabetic people whose undisciplined diet and hence uncontrolled diabetes is dangerous for the eyes.
There are some myths surrounding carrots; eating them will fix the vision problem. They won’t. However, they still are beneficial for the eyes. Containing sufficient vitamin, A and the pigment beta-carotene, carrots are rich in nutrients that especially promote the health of the eyes, preventing infections etc.
A great source of omega-3 fatty acids are the oily fish like salmon, tuna, trout etc.
- Citrus Fruits
Citrus fruits like oranges, lemons etc. are packed with vitamin C, which is an important antioxidant. They protect the body and more importantly, the eyes from damage from free radicals.
Not only are eggs a great source of proteins but are enriched with nutrients that are especially great for the eyes. Eggs contain good amounts of vitamin E, C and zinc. Moreover, eggs are also packed with the antioxidants, lutein and zeaxanthin.
Egg yolk in particular contains vitamin A, an elixir for the eyes. However, be sure not to self-prescribe vitamin A supplements, as in high levels, these can be toxic. Instead, talk the top eye specialist in Karachi to help you curate a regimen that ensures better disease management with diet and medication.