Healthy food is must-have for overall healthy living. However, often the idea of healthy eating is restricted to weight loss, diabetes, heart health and other related issues. There are several other factors that hardly speak about – eye health being one such instance. Eyes are an equally important organ in our body that need proper care to keep up healthy eyesight.

Nutrition and Eye health go hand in hand. Hence, its important to consider the addition of certain food items in your diet to maintain healthy eyes and vision.

A diet that includes whole foods containing eye-enhancing nutrients can help to ensure an individual is getting the nutrients they need to maintain proper vision and eye health. Before moving on to the suggestive nutrients for Eye health lets, discuss about the increased Eye Fatigue since the pandemic broke out.

Asthenopia can be caused by overuse of the eye, for example during a period of prolonged focus on a screen. Any glare on the screen can further strain the eyes. Children with eye fatigue may complain of headaches, eye pain, or feeling tired, headaches. They may lose interest in tasks such as reading.

Undoubtedly, there has been an unprecedented jump in the screen time that we have all engaged in ,whether it is for educational purposes, or for entertainment and leisure or for work, a full-fledged digital lifestyle has increasingly come to define us. Indeed, as part of this lifestyle change, work-from-home has become a more permanent feature of our everyday routine.

The increased screen time and the resultant eye problems can be gauged through a range of symptoms. These could be in the form of eye strain, headaches, blurred vision or double vision, dry eyes or even neck and shoulder pain. Sometimes, it can even lead to disturbance in sleep patterns and difficulty in concentration.

What should one do?

Of course, reducing or ‘right-sizing’ the screen time is the first step that one has to consider. Second, placing the computer or other screen in sufficiently lit space must become a priority. Third, adequate distance — preferably at an arm’s length — and at appropriate viewing angle between the individual and the screen must be maintained. Fourth, glasses and lenses filtering blue rays and with UV protection should be taken recourse to.

At Nutrishilp we begin the consultation for Eye care with a question –

Do you eat what looks good to the eyes or what is good for the eyes ?

By Adding vitamins , powerful antioxidants, minerals, and carotenoids which are easily found in various vegetables, fruits and other wholesome food in the diet, you can keep the eyes healthy.

While a healthy and nutrient-rich diet will promote eye health, eating highly processed and high-fat foods may increase the risk of eye problems. Other factors, like diabetes and dehydration, can lead to chronic vision and eye conditions.

Lets discuss which Vitamins and Nutrients May Be Beneficial for Eye Health?

• Lutein and zeaxanthin: These phytochemicals are found to lower the risk of age-related macular degeneration and cataracts as well as other chronic eye diseases.

• Essential fatty acids: “Good” fats play an important role in fueling cells and optimizing central nervous system function. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic (DHA), are vital in vision development and maintaining proper eye and retinal function.

• Vitamin C, or ascorbic acid: In addition to lowering the risk of developing cataracts, this antioxidant can help to slow age-related macular degeneration and vision loss, especially when taken with other eye-healthy nutrients.

• Zinc: Heavily concentrated in the eye, this trace mineral helps to transport vitamin A from the liver to the retina, where it helps to produce melanin, a pigment needed to protect the eyes.

• Vitamin E: This antioxidant protects eyes from harmful free radicals — unstable molecules that damage healthy tissue.

Having understood the vitamins and nutrients good for eye health, lets discuss the commonly available sources for the same.

Which Foods Are Best for Eye Health and Vision?

The best foods for eye health and vision will be those that offer the nutrients known to support eye health and function.

• Fish: Manly fish (those that have oil in their gut and body tissue) are excellent sources of omega-3 acids. Fish with ample EDA and DHA include tuna, sardines, trout, mackerel, and herring.

• Amla : The Indian superfood‘Amla’ not only helps boost immunity but also strengthen our eyesight, carotene in amla improves vision and promotes overall eye health.

• Broccoli: An easy add-on to many dishes, broccoli offers vitamin C as well as lutein and zeaxanthin.

• Nuts and legumes: Some nuts are rich in omega-3s as well as vitamin E, making them a smart and easy source of eye-healthy nutrients. Healthy choices include walnuts, cashews, Brazil nuts, and lentils.

• Seeds: Many seeds, including hemp seeds and chia seeds, are also rich in omega-3 and vitamin E. If you take these seeds along with other nutrients, they can reduce age-related macular degeneration (AMD).

• Citrus fruits: Such as grapefruit, orange and lemon are known to be rich in vitamin C, which is very helpful in curing eye diseases. This antioxidant can fight age-related eye problems.

• Eggs: With omega-3s, lutein, and vitamin E, protein-rich eggs are a powerhouse of eye support health. Certain varieties, including some free range and organic brands, boast having double the omega-3s of other eggs and substantially more vitamin E and lutein as well.

• Leafy greens: In addition to providing vitamin C, leafy greens like spinach and kale are high in lutein and zeaxanthinwhich protect eyes from sunlight damage and reduce the risk of cataracts.

• Carrots: Have long been suggested by our elders for having good eye vision. They are rich in beta-carotene and vitamin A, which play an important role in eye vision. It has a protein called rhodopsin that helps retina in light absorption.

• Dragon Fruit : These days, you can easily find it in your nearby market and it does help a lot in getting better eyesight. The antioxidants present in this fruit can nourish and protect the cornea of the eye.

• Custard Apple : This sweet fruit has a good amount of vitamin B, C and potassium; and it has been proven that potassium-rich foods can reduce the excess fluid under the skin that causes puffy eyes.

• Apricot: Apricots are a common summer fruit that are also used in Indian cooking; they are then dried and saved for later consumption by many.

Moreover,

• Drinking plenty of water to avoid dehydration and dry eyes,
• Maintaining a healthy weight,
• Managing blood sugar and
• Avoiding to smoke may also help more to have a good eye sight.

There are certain dietary habits which may put you at prone to risk your vision –

An unhealthy diet of highly processed foods that lack nutritional value may not provide an individual with enough nutrients to support optimum eye and vision health. In fact, research suggests that a high-fat diet of processed foods may increase the risk of developing age-related macular degeneration (AMD).

Other potential diet dangers to eye health include the following:

• Dehydration: Adequate water and hydration are essential to many aspects of health, and vision and eye care is no exception. Not drinking enough water can lead to dry, irritated, or itchy eyes.

• High sodium: Regular intake of high-sodium diet may attract the risk of cataract.

• Diabetes: Diabetes can cause short-term and long-term blurred vision. Diabetes-related eye conditions are progressive and may get worse with time. Complications may include diabetic retinopathy, which can lead to blindness.

• Refined carbohydrates: Those at risk of developing age-related macular degeneration may benefit from eating fewer refined carbohydrates in their diet. Diets that provide a higher glycemic index, such as those high in refined carbs, may increase the risk of AMD progression. Refined carbohydrates are highly processed grain products. The refining process often removes vitamins and nutrients as well as fiber. Examples of refined carbs include white bread, baked goods like muffins and cookies, and pasta.

Following can be put in the list of worst foods for your eyesight include:

• Plain-colored foods (white rice, flour, etc.)
• Saturated fats
• Fatty meats
• Margarine
• Condiments
• Toppings
• Dressings

These food are high in fats or sugars and lack vital micronutrients and contain few vitamins. A diet consisting of only these food puts you at risk of eye diseases.

“ With marginal increase in screen time , one must observe the 20-20-20 rule meaning that every 20 minutes, a person using screen should look about 20 feet away for at least twenty seconds. This would give the eyes much-needed rest on a regular basis.”

Shilp Goel – Dietitian and Nutritionist, Founder Nutrishilp