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Carrots were the one food item that our parents compelled us to eat as children to help maintain good eye health. But this is a misconception! Besides vitamin A from carrots, there are plenty of other vitamins from different fruits and vegetables that benefit our eyes.

Another common misconception is that deteriorating vision is inevitable as you age, but this is not always true. If you follow a healthy lifestyle, the chances of getting eye problems can be reduced to a great extent. 

A balanced diet is a major part of living a healthy lifestyle. Eating meals that are loaded with much-needed nutrients, including fruits and veggies that help keep your eyes healthy, is a great way to start! But what items do you need on your plate so that your eyes function optimally for a long time with minimal damage? 

Listed below are the best foods for healthy eyes:

Vitamin A from Eggs 

One of the most common causes of blindness in the world is vitamin A deficiency. Depending on the severity of your insufficiency, you may develop night blindness, dry eyes, or even more dangerous diseases if you don’t get enough vitamin A.

Other Vitamin A rich food includes

  • Cheese
  • Carrots
  • Oily fish like cod, mackerel and sardines 
  • Milk and yoghurt 

Omega-3 Fatty Acids from Fish 

Omega 3 fatty acids are vital for a person’s general health and play a crucial role in ocular health. Omega-3 fatty acids may help protect eyes from macular degeneration, dry eye syndrome, glaucoma, and other conditions.

Other Omega 3 rich food includes: 

  • Soybeans 
  • Tofu 
  • Flaxseed oil
  • Canola oil 

Vitamin C from Oranges 

Antioxidants are extremely vital for the maintenance of tissues in the human body. This includes the tissues and the blood vessels in your eyes. Vitamin C, also known as ascorbic acid is a powerful antioxidant. It helps slow down the macular degeneration of the eye that comes with age. 

Other Vitamin C rich food includes:

  • Strawberries 
  • Potatoes 
  • Guavas 
  • Broccoli 

Vitamin E from Nuts and Seeds 

Vitamin E is known to protect eye cells from free radicals. Free radicals are unstable chemicals that tear down good eye tissue causing cataracts or age-related macular degeneration. 

 Other Vitamin E rich food includes:

  • Almonds
  • Peanuts 
  • Sunflower seeds 
  • Pumpkin seeds

Zinc from Dairy 

Zinc aids vitamin A in the production of melanin, a pigment that protects your eyes. This mineral is also beneficial to your immune system, brain, and other elements of your body. At any age, a significant deficiency might increase your chances of contracting an infection. 

Other Zinc-rich food includes:

In conclusion, the mantra for healthy eyes includes a balanced diet and regular exercise. These two lifestyle modifications will go a long way in making sure your organs, eyes included, run efficiently for a long time. 

If you’re experiencing any eye issues resulting from deficiencies, consult an Ophthalmologist at Prasad Netralaya 一 Mangalore and Udupi’s most trusted eye care hospital. Call us at +91 9513596565 or book an appointment, if you wish to visit in person. You can also book a teleconsultation.

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