Love To Have Bright, Sparkling, Healthy Eyes?
Healthy Living

Love To Have Bright, Sparkling, Healthy Eyes?

Mehvish Hamdare profile Authored by Mehvish Hamdare on 14 Aug 2014 - 11:41.

It's well within your reach. Healthy eyes reflects in its appearance as bright and sparkling. While we are blessed with eyes to see, keeping them healthy even as we age, is at our own will.

The secret to healthy eyes is nothing but good nutrition. It’s simple and in your own control! Like any other organ in the body, the eyes need a host of nutrients to serve you all your life, as windows to this world.

Researchers believe that some age-related eye diseases may be slowed by vitamins and minerals found in fruits and vegetables and in the supplement form. A diet rich in fresh fruits and vegetables, lean protein, nuts and seeds, dairy foods and whole grains that contain vitamins A, C and E, help maintain healthy cells and tissues in the eye.

Here’s a quick low down on the nutrients required for eye care:

Lutein & Zeaxathin:

One of the best known eye-protecting antioxidants, lutein, is found in dark green leafy vegetables like spinach, kale, broccoli. Zeaxanthin can be found in orange sweet peppers, corn, oranges and eggs. A 2009 study found that lutein and zeaxanthin helped to protect eyes against UVA light and also reduce the risk of chronic eye diseases, including age-related macular degeneration and cataracts.

Vitamin C:

A water-soluble vitamin and effective antioxidant, vtamin C helps keep eyes young and healthy by protecting some parts of the eye against damage caused by ultraviolet light. Scientific evidence suggests vitamin C is essential to keeping the eyes healthy and reduce the risk of age-related macular degeneration (AMD) and cataract disease.

Sources: Citrus fruits, guava, red bell peppers, papaya, broccoli, Brussel sprouts, mango, strawberries, raspberries and pineapple.

Vitamin E:
This fat-soluble vitamin and potent antioxidant, helps in prevention of cataracts and age-related macular degeneration (AMD), a common eye disease associated with aging.

Sources: Wheat germ oil, dark green vegetables, sunflower oil, nuts like hazelnuts, almonds, fortified cereals.

Vitamin A:

Xerophthalmia causing night blindness and dry eyes can be prevented by taking vitamin A and Beta carotene rich foods. In the landmark Age-Related Eye Disease Study (AREDS) sponsored by the National Eye Institute, people at high risk for the disease who took a daily multiple vitamin (vitamins A (as beta carotene), C,  E, zinc and copper had a 25 percent reduced risk of advanced AMD during a six-year period.

Sources: Beef or chicken liver, cod liver oil, eggs, butter, milk, carrots, sweet potatoes, spinach, kale and cantaloupe.

Vitamin D:

Vitamin D reduces inflammation and improves visual acuity in aging eyes.  New research from the Institute of Ophthalmology at University College London revealed striking eye benefits from vitamin D3 supplementation in older mice.

Sources: Sunlight, butter, cream, egg yolks, liver, fortified milk, orange juice and cereals.


Zinc helps protect against AMD and night blindness.

Sources: Beef, eggs, milk, peanuts, pork, oysters, craband whole grains.

Essential Fatty Acids:

Omega-3 fatty acids have been shown to be important for proper visual development and retinal function. In one study participants consuming food sources high in omega-3 fatty acids experienced a 37 percent reduction in AMD.

Sources: Fish, flaxseed oil, walnuts and canola oil.

Points to ponder:

  • Don't wait until you develop an eye problem or any health disorder to make changes to your diet.
  • Ensure that you include at least 2 yellow/red/orange vegetables into your diet each day.
  • While vitamins can be obtained by taking supplements, it is best to get as many of these nutrients as possible through your diet. A diet high in fruits and vegetables and low in saturated fat, trans-fats and sugar. will help not only your eyes but also your overall health.
  • Keep yourself well hydrated.
  • Smoking causes significant risk to eyes. So avoid smoking.
  • Get your eyes checked every two years and more frequently if necessary.

So, colour your plate happy to keep your eyes healthy!


*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.