Proper nutrition plays a vital role in maintaining healthy eyesight. It's important to incorporate superfoods that support eye health into your everyday meals. In a chat with HT Lifestyle, Ms. Yasodha Ponnusamy, a Senior Consultant Dietician at SRM Global Hospitals in Chennai, mentioned, “Maintaining good nutrition is crucial for eye health, and women, in particular, may require certain nutrients due to hormonal shifts, aging, and a higher likelihood of developing specific eye issues. Here are some essential nutrients and foods that can greatly benefit your eye health.”

Vitamin A:

Vitamin A plays a crucial role in keeping your vision sharp, particularly in dim lighting. It also supports the health of the cornea, which is the outer layer of the eye.

You can find Vitamin A in foods like carrots, sweet potatoes, spinach, leafy greens, liver, and eggs.

Lutein and zeaxanthin are two important carotenoids:

Antioxidants present in the retina play a crucial role in safeguarding our eyes from light damage. They assist in blocking harmful blue light and lower the chances of developing age-related macular degeneration (AMD) and cataracts.

You can find these antioxidants in dark green leafy veggies like spinach, as well as in other green vegetables, corn, eggs, and broccoli.

Vitamin C:

Vitamin C is a powerful antioxidant that shields the eyes from oxidative stress and potential harm. It also promotes the health of the blood vessels in the eyes and might lower the chances of developing cataracts.

You can find Vitamin C in foods like citrus fruits (oranges, grapefruits), lemons, limes, red peppers, tomatoes, strawberries, and broccoli.

Vitamin E:

Vitamin E acts as an antioxidant, shielding eye cells from oxidative harm. It also enhances the effectiveness of other antioxidants in the body.

You can find Vitamin E in foods like almonds, peanuts, sunflower seeds, spinach, various vegetable oils, wheat germ, fortified cereals, and avocados.

Omega-3 fats:

Omega-3 fatty acids play a vital role in maintaining the health of the retina and can help reduce the risk of dry eyes, which is a frequent problem for women, particularly during menopause. These fatty acids also possess anti-inflammatory benefits that safeguard the eyes and help prevent damage to blood vessels and cells.

You can find omega-3s in cold-water fish rich in DHA and EPA, like wild salmon, herring, sardines, mackerel, tuna, and cod liver oil. For plant-based sources, look to chia seeds, flax seeds, walnuts, and dark leafy greens.

Zinc:

Zinc is essential for keeping the retina healthy and might lower the chances of developing macular degeneration and experiencing night blindness.

You can find zinc in foods like red meat, seafood, chicken, pork, oysters, eggs, nuts, tofu, baked beans, wheat germ, pumpkin seeds, chickpeas, and fortified cereals.

Beta-carotene:

Beta-carotene, which is a forerunner of vitamin A, plays a key role in supporting eye health and can enhance vision in dim lighting.

To help prevent cataracts, it's beneficial to include plenty of beta-carotene, riboflavin, and ascorbic acid in your diet. Foods like carrots, sweet potatoes, and squash are great sources of beta-carotene.

Read Also: Nutritionist Reveals 7 Breakfast Foods You Should Never Start Your Day With, From Poha to Instant Oats

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