The eyes are the most complicated sense organs in the human body. Each eye muscle and tissues have distinct functions. Light passes through the cornea, then the cornea bends the light to help the eye focus. Iris allows some of this light to enter the pupil. Light passes through the lens. With the cornea, the lens focuses the light onto the retina at the back of the eye. The retina converts the light signal into electrical impulses. The optic nerve carries the impulses to the brain, and produces the image. In order to maintain these functions at the optimum level, it must be properly cared for and nourished with an eye-friendly diet. This article discusses relevant nutrients and some helpful tips to keep our eyes sharp and healthy.

Foods with antioxidants and other important nutrients may reduce your risk to eye diseases. Specific antioxidant, such as vitamin A, protects against blindness, and vitamin C may prevent or alleviate glaucoma. Meanwhile, omega-3 essential fatty acids prevent eye drying and guard against macular damage.

The following vitamins, minerals and other nutrients have been shown to be essential for the clarity of vision and may protect your eyes from sight-robbing conditions and diseases. Incorporate the following foods in your diet to help you maintain good eye health:

Beta-carotene combined with zinc and vitamins C and E may reduce the progression of macular degeneration. Food sources are carrots, sweet potatoes, spinach, kale, and squash.

Bioflavonoids may protect against cataracts and macular degeneration. Tea, red wine, citrus fruits, berries, cherries, legumes, soy products are known natural sources of bioflavonoids.

Lutein and Zeaxanthin may prevent cataracts and macular degeneration. These can be sourced from Spinach, kale, squash.

Omega-3 Fatty Acids may help prevent macular degeneration (AMD) and dry eyes. Food sources are cold-water fish such as salmon, mackerel and fish oil supplements, freshly ground flaxseeds and walnuts.

Selenium combined with carotenoids and vitamins C and E, may reduce risk of advanced AMD. Food sources are seafood (shrimp, crab, salmon) enriched noodles and brown rice.

Vitamin A may protect against night blindness and dry eyes. Food sources are beef and chicken liver, eggs, butter and milk.

Vitamin C may reduce the risk of cataracts and macular degeneration. Food sources are sweet peppers (red or green), kale, strawberries, broccoli, oranges, and cantaloupe.

Vitamin D may reduce the risk of macular degeneration. Food sources are Salmon, sardines, mackerel, milk, orange juice fortified with vitamin D. Also, exposure to sunlight increases vitamin D levels in the body. Ultraviolet radiation from the sun stimulates the production of vitamin D in human skin, and just a few minutes of exposure to sunlight each day (without sunscreen) will ensure your body is producing adequate amounts of vitamin D.

Vitamin E combined with carotenoids and vitamin C, may reduce the risk of advanced AMD. Almonds, sunflower seeds and hazelnuts are rich sources of Vitamin E.

Zinc helps vitamin A reduce the risk of night blindness and may play a role in reducing risk of advanced AMD. Oysters, beef, turkey (dark meat) are good sources of zinc.

In general, it's best to obtain the most nutrients through a variety of foods, including at least two servings of fish per week and plenty of colorful fruits and vegetables. If you plan to begin a regimen of eye vitamins, be sure to discuss this with our optometrist or ophthalmologist. Taking too much of certain vision supplements can cause problems, especially if you are taking prescription medications for health problems. Researchers have found that switching from refined carbohydrates to cleaner grains slows the effects of macular degeneration by a significant amount. To reap those benefits, try brown rice instead of white or whole-wheat bread and pasta instead of the white varieties. You can also add sides of sweet potatoes in place of the more traditional starches to boost your eye health. All the more, always make an appointment regularly for eye checking.

//SKP

References:

Foods that may help prevent Eye Diseases. Retrieved from https//:www.optimaeye.com/foods-that-may-help-prevent-eye-disease/

Nutrition for healthy eyes. Retrieved from https//:www.allaboutvision.com/nutrition/nutrition_summary.htm

The eyes and how they work. Retrieved from https//:www.medicalnewstoday.com/articles/320608