How to keep eyes healthy? 

By Dietician Clinical Nutritionist Geetanjali in Mumbai. These are some nutrients listed below which help maintain eye function and increase protection to it;

Vitamin A: - Vitamin A plays a crucial role in vision by maintaining aclear cornea, which is the outside covering of your eye. This vitamin is also a component of a protein in your eyes that allows you to see in low light conditions. Studies have suggested that diets which contain good vitamin A have reduced risk of cataracts and age-related macular degeneration (AMD). Rich sources of Vitamin A are sweet potatoes, leafy-green vegetables, bell peppers, carrots, broccoli, milk, cheese, fish.

Vitamin E: - Vitamin E is a group of fat-soluble antioxidants that protect fatty acids from damaging free radicals, which are harmful, unstable molecules. Since your retina has a high concentration of fatty acids, adequate vitamin E intake is important for optimal eye health. Foods such as, sunflower, safflower, and soybean oil, sunflower seeds, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, red bell pepper, mango, avocado are rich sources of Vitamin E.

Omega 3 fatty acids: - DHA is found in high amounts in your retina, where it may help maintain eye function. It’s also important for brain and eye development during infancy. Getting adequate amounts of the long-chain omega-3 fatty acids EPA and DHA from oily fish, nuts and seeds such as flaxseeds, chia seeds and walnuts, plant oils like soybean, canola and flaxseed oils and may reduce your risk of several eye diseases — especially dry eyes.

Lutein & Zeaxanthin: - These are yellow carotenoid antioxidants found in the macula, the central part of your eye, which is a layer of light sensitive cells on the back wall of your eyeball. These function as a natural sunblock. They are thought to play an essential role in protecting your eyes from harmful UV rays. Rich sources of Lutein & Zeaxanthininclude spinach, broccoli, pistachios, and green peas are among the best sources. Egg yolks, grapes and peppers are good sources too. Nonetheless, during this period of time where our education, work & entertainment are all being done in the sight of our computer, laptop and television screens which leads to eye strain or tired eyes, there are measures which you can introduce to take care of you eye-sight:

1. The 20/20/20 Rule: As we spend a lot of time using a computer, you can forget to blink your eyes and your eyes can get tired. To reduce eyestrain, try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds.

2. Regular Exercise: Exercise helps prevent or control conditions like diabetes, hypertension and high cholesterol. These diseases lead to eye or vision problems. Thus, exercising helps to reduce such conditions there in decreasing eye diseases.

3. Mind the sun: Sun exposure can damage your eyes and raise your risk of cataracts and age-related macular degeneration. By using sunglasses which provide 99 - 100% protection from both UV-A & UV-B radiation can protect your eyes.


#Dietician #Nutritionist #diet #onlinediet #onlinedietician #Mumbai #Bandra #santacruz #southmumbai #dadar #khar #tardeo #charniroad #onlinenutritionist #weightloss #weightgain #PCOD #PCOS #askgeetanjali