To ‘see’ or to ‘watch’ something doesn’t only involve the visual perception but a lot more than that. When you see, you feel, understand, react, think, learn and imagine. This is the power of your eyes. But how can you have healthy eyes for years to keep enjoying a powerful vision? Nutrition is the answer! Your brain and eyes take up around 20 to 25 % of the nutritional intake. This shows how critical food is for your vision. Minerals and vitamins are best nutrients for eyes. Usually, we tend to take adequate amount of energy providers such as carbohydrates and proteins in our food but often miss out on micro nutrients. This unhealthy trend weakens the eyes and also has a negative effect on our overall health. Thus a proper supply of minerals and vitamins has to be taken care of. And in case you are wondering what vitamins are good for the eyes, here are some vitamins for healthy eyes to help you keep them twinkling for years to come.
Vitamins having Antioxidant effect:
Free radicals trigger various diseases by damaging your DNA. Age related macular degeneration, glaucoma and cataract are some of the serious eye disorders. Antioxidants are major free radical fighters. They wipe out these damage causing species and protect the eyes from diseases. Colourful fruits and vegetables are good sources of antioxidants. So add more colour to your plate and let antioxidants fight all the free radicals. Some of the antioxidant vitamins good for eyes are:
Vitamin A
Vitamin A is needed for maintaining a healthy retina. It helps the eyes to adapt when you step into darkness from light or vice a versa. Lutein which is a form of Vitamin A is also helpful to ward off many degenerative eye disorders. Meat, milk, colored vegetables such as spinach, pumpkins and carrots are good sources of vitamin A.
Vitamin C
Vitamin C is a multipurpose vitamin. It boosts up your immune system, strengthens the muscles and bones, keeps your skin, teeth and gums healthy. Vitamin C prevents many eye diseases such as age-related macular degeneration (AMD) and cataracts. So, gear up for a diet loaded with Vitamin C and enriched with lots of citrus fruits, kiwis, strawberries, guava etc. and ‘see’ better with Vitamin C.
Vitamin E
Vitamin E has been linked to prevention of cataracts or delaying its progression. Almonds, peanuts, green leafy vegetables, oils like corn oil, soya bean oil, sunflower oil, and fortified cereal contain good amount of Vitamin E.
Apart from antioxidant rich vitamins for eyes, minerals also have a vital role in maintaining a healthy vision. Minerals are found in all living cells and are important components of your tissues, bones, teeth, blood, muscles, and nerve cells. These act as cofactors for enzymes, carrier ions or directly help in some important processes such as bone mineralization. Some important minerals for eyes are:
Chromium: Although Chromium is requires micro quantities, it helps to improve vision by assisting in muscle contraction. So, chromium helps your eyes to focus better with better muscle contraction.
Magnesium: This mineral has been found to protect against glaucoma and also improve vision in patients suffering with this disorder. Magnesium helps to relay nerve signals and also maintains good blood flow to the eyes.
Copper: Copper is a useful mineral for your body. It helps to produce a strong connective tissue called collagen which is required for healthy eye muscles. Copper can be beneficial in the right amount but excess of this mineral can be toxic.
Zinc: Zinc helps to strengthen tissues and muscles of eyes. It works along with Vitamin A to prevent night blindness and has also been found to ward off macular degeneration of eyes. It is known to keep away symptoms of glaucoma such as swelling and cloudiness of cornea. Turkey, beef, oysters are rich sources of zinc.
Selenium:Selenium is a powerful antioxidant that helps to reduce free radicals in the eye. Avoiding free radical damage can result in prevention of eye disorders.
Your eyes need proper nourishment and care to make you see the world better. So, if you are eating a diet rich in all the vital minerals and vitamins for healthy eyes, you are through with the nourishment. So now the other important part is to care for your eyes. Following points will help you ensure good eye health:
Protect your eyes from pollution and harmful sun-rays. UV rays can have deleterious effects on your eyes. Wear UV protective sunglasses to shield your eyes from pollution and harmful rays.
Avoid working for long hours on computers. Consult your doctor for various exercises to relax your eyes. In case of any irritation, rinse your eyes with cold water rather than vigorously rubbing it.
So, keep your eyes strong and sparkling with the magic of healthy eye vitamins and minerals.