Eyesight is the most important of our five senses, yet not many are aware of how to protect it. Our eyes are working all the time and we need to prevent it from various diseases.

Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. To get them, fill your plate with:

1. FISH: Consuming oily fish like tuna and salmon does boost your eye heath as well as your vision. These are certain kinds of fishes that are crammed with omega-3 fatty acids, which can protect your eyes against cataracts.Also adding adequate amounts of omega-3 fatty acid supplements in the diet of a pregnant woman can stimulate vision development in infants.People who consume the highest levels of omega-3 fatty acids from fishes are less likely to have age related macular degeneration (AMD). Moreover, you will be 40% less likely to have AMD if you eat two servings (125 grams) of fish per week. Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

2. LEAFY GREENS: Watercress (Jalkumbhi), Rocket leaves (salad leaves), Spinach (Palak) and Kale ( greens of cabbage family) are the few greens which every vegetarians and Vegans individual must add to their diet for a healthy eyesight. These leaves contain vitamins A, B6, B12, C, K, iron, magnesium, calcium, phosphorus, lutein and zeaxanthin.  The macula is a part of the retina that acts as a natural sunblock, shielding the eye from damaging light. Lutein and zeaxanthin absorb blue light (exposure being specially high with screen devices) , which is especially harmful to the retina. These nutrients can also help the eye detect contrast better, so eating foods rich in these antioxidants not only improves vision, but they help maintain your vision long-term. Since lutein and zeaxanthin are fat soluble, eating your greens with olive oil will help ensure that you absorb more of them.

3. EGGS: Like spinach and other leafy greens, egg yolks are also a good source of lutein and zeaxanthin. In one study, researchers found that lutein levels increased by 26%, while zeaxanthin levels increased by 38% when subjects ate one egg per day. They also found that eating an egg-a-day did not impact LDL or HDL cholesterol or triglycerides. Specialty eggs are also available that have significantly more lutein per egg, due to simply feeding hens more carotenoid-rich feed. Egg yolks are also a natural source of vitamin D, which may reduce the risk for ARMD.  Scientists now say that the body is able to absorb lutein better from eggs than leafy vegetables.Studies also reveal that regular intake of eggs along with green vegetables can reduce the risk of cataract by nearly 18%.

4. FRUITS AND VEGGIES: When we talk about this the first thing which comes to our mind is carrot. Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.Research on beta carotene role in vision is mixed, though the body needs this nutrient to make vitamin A. Like carrots sweet potato (shakarkandi) is also good for eyesight.

Apart from this citrus fruits such as orange and lemons are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended to fight age-related eye damage.

Yellow corn is great source of lutein and zeaxanthin and ½ cup of cooked corn has 1.8 grams of beneficial pigments combined per serving.One study even found that women who ate the most fruits and vegetables, including yellow corn, reduced their risk of developing cataracts. 

5. NUTS AND LEGUMES: Pistachios (pista) are the only nut to contain any significant amounts of lutein and zeaxanthin, pistachios are the eye-friendliest of snack nuts.  They provide lutein and zeaxanthin and also pack in significant amounts of vitamin E. The mono and polyunsaturated fats in pistachios also help boost the absorption of carotenoids. In fact, a study found that those who added pistachios to their diet significantly boosted levels of lutein. Most nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts and legumes that are good for eye health include: walnuts,cashews, peanuts AND lentils.

Lastly, it should come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.