Eye friendly foods

food Jun 10, 2021
Photo by Louis Hansel / Unsplash

A healthy and balanced diet plays a key role in maintaining good eyesight. A strong connection between food and health is well illustrated by Food-related research. Nature has a variety of colourful foods which are rich in antioxidants, vitamins, minerals, fatty acids, proteins and carbs. In our body, eyes have their own set of nutritional needs. For healthy eyesight, foods rich in vitamin A, vitamin E, vitamin C, B-vitamin niacin, selenium, zinc, alpha lipoic acid, omega-3 fats are to be selected. Maintaining a healthy lifestyle helps to lower the risk of eye problems.

Eye friendly foods

Eye friendly foods rich in vitamin A, vitamin E, vitamin C, B-vitamin niacin, selenium, zinc, alpha lipoic acid, omega-3 fats are,

Colourful Fruits and Vegetables such as apricots, bell peppers, carrots, corn and cantaloupe, dairy products, egg yolks, kale, mangos, pumpkin, strawberries, spinach, sweet potatoes and yams are rich in beta-carotene which is a precursor of vitamin A.
Vitamin A helps promote healthy vision and helps to reduce both cataract and age-related macular degeneration (AMD).  
Deficiency: In the developing world, Vitamin A deficiency is the most common cause of blindness, particularly, night blindness.

Citrus fruits such as oranges, grapefruits, lemons and berries, green and bell peppers, broccoli, carrots, potatoes, deep green spinach, and summer squash are high in vitamin C.
Vitamin C reduces the risk of cataracts and macular degeneration.

Photo by Dilyara Garifullina / Unsplash

Almonds, Carrots, Eggs, Pistachios, sunflower seeds, vegetable oils, walnuts, whole grains, Wheat Germ are rich in Vitamin E.
Vitamin E protects the eyes from free-radical damage, decreases the progression of cataracts and age-related macular degeneration.
Vitamin E deficiency causes disorientation and vision problems.

Whole Grains and Turkey are loaded with B-vitamin niacin and zinc which can help prevent cataracts. Zinc is also found in Oysters, meat, lean beef, poultry, fish and dairy products.
Their deficiency affects the mucous membranes of eyes

Almonds, black currant seed oil, chia seeds, cold-water fish such as salmon, tuna, sardines and mackerel, fish oil, flaxseed oil and nuts like pistachios and walnuts are high in Omega-3 fats.
They prevent or control dry eye syndrome as well as reduce the risk of macular degeneration and cataracts. Omega-3s also protect eyes from age-related macular degeneration and glaucoma.
Omega-3 deficiency causes macular degeneration, the most common form of blindness in older people.

Light Lunch
Photo by Ive Erhard / Unsplash

Avocados, broccoli, dark green and leafy vegetables, kale, peas, spinach and squash are loaded with antioxidants like lutein and zeaxanthin.
The yellow-orange colour of these compounds blocks harmful blue light and protect retina. They increase the amount of protective pigment in the macula of eye that controls central vision.
These antioxidants act like a natural sunscreen for eyes and protect eyes from harmful UV rays.

Black-eyed peas, kidney beans, and lentils are good sources of bioflavonoids and zinc. They help protect the retina and lower the risk of developing macular degeneration and cataracts.
Zinc helps in the release of vitamin A from the liver so that it can be used in eye tissues. Zinc deficiency causes deterioration of the macula.

A diet containing foods with a low glycemic index (GI) such as brown rice, whole oats, whole-wheat breads and pasta reduces the risk of age-related macular degeneration.

Foods which are not eye-friendly are

Fried foods, jelly, junk foods, margarine, processed meats, salad dressing, sugary foods, sweetened drinks, table sauces and dressings, toppings like mayonnaise, white foods like pasta, white bread, rice, and flour tortillas are considered to be not eye-friendly foods.

Baja Kitchen menu shoot…
Photo by Randy Fath / Unsplash


A. Sandhya

M.Sc Zoology

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