Proper nutrition and eye exercises can prevent us from many eye problems. It’s true that many people have to suffer for lack of nutrition and vitamin which are required for healthy eyes. But, at first, we need to know which nutrients are required for eyes or what is the nutrition for the eye.
Most important nutrients which prevent eye problems are:
Most important nutrients which prevent eye problems are:
Vitamin A, Vitamin C, Vitamin E, Zinc, Bioflavonoids, Selenium, Beta-carotene, and Lutein.
From these Vitamin A and beta-carotene protect eyes from night blindness. They and omega-3 acids protect eyes against dry eyes. Bioflavonoids and lutein protect against cataracts and macular degeneration. Vitamin C may also reduce these problems. Zinc reduces the risk of night blindness and AMD. If vitamin E and selenium are combined with carotenoids and vitamin C, it may reduce the risk of advanced AMD. Vitamin D may also reduce the risk of macular degeneration.
Vitamin A is most important for eyes. So, you should always have a diet containing it.
But, what are the rich sources? We all should know that. Following is the answer:
- Animal sources of Vitamin A are- liver, egg yolk, kidney, butter, cheese, milk, fish (cod or shark) liver oil and plant sources are- yellow and green fruits e.g.- carrots, spinach, pumpkins, mango, papaya etc.
- Sources of Vitamin C are - all citrus food e.g. Amloki, lemon, guava etc and fresh vegetables such as green leafy vegetables, cabbage, tomatoes, cauliflower etc.
- Salmon, sardines, mackerel, milk, orange juice contain Vitamin D.
- Food sources of Vitamin E are- sunflower seeds, almonds, hazelnuts etc.
- Zinc-containing foods are- dark meat, beef, oysters, Dungeness crab etc.
- Flaxseed oil, fish oil, cold-water fish such as mackerel, salmon and herring; ground flaxseeds, walnuts etc contain Omega-3 acids.
- Seafood e. g. shrimp, crab, halibut, salmon; Brazil nuts, brown rice, enriched noodles are sources of Selenium.
- Beta-carotene rich foods are- carrots, spinach, sweet potatoes, butternut squash, kale etc. Tea, citrus fruits, blueberries, cherries, bilberries, legumes, soy products etc have bioflavonoids.
- Sources of Lutein are- collard greens, turnip greens, spinach, squash, kale.
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