We all know that good nutrition is very important for your general. It is also vital for our eye health as well. Good nutrition helps our body to grow and function as it should. The nutrients that we consume also help repair wear and tear and protect against infection.

Below are some examples of sources of different nutrients and their role in eye health. These nutrients in combination with each other (and with other nutrients not mentioned here) help maintain eye health.:-

  • Green leafy vegetables such as spinach are rich in xanthophylls including lutein and zeaxanthin. These nutrients may help prevent age related eye diseases such as macular degeneration and cataract.
  • Papaya is a good source of beta carotene (a form of Vitamin A). Vitamin A helps protect the cornea (the surface of the eye) and is essential for good vision. Vitamin A, also appears to play a role in decreasing the risk ofmacular degeneration.
  • Cold water fish like tuna are excellent sources of Omega-3 fatty acids and DHA (an essential fatty acid). Several studies suggest that omega-3 fatty acids may help protect adult eyes fromdry eye disease and macular degeneration. Essential fatty acids also may help the drainage process of intra ocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.
  • Peppers, citrus fruits, kiwi fruits are a source of Vitamin C.   Vitamin C is a powerful antioxidant and is abundant in other fruits and vegetables. It helps the body form and maintain connective tissue, including collagen found in thecornea of the eye. Vitamin C also promotes healthy bones, skin and blood vessels, including the delicate capillaries in the retina. Studies suggest long-term consumption of vitamin C also may reduce the risk of forming a cataract and macular degeneration.
  • Soya is a rich source of Vitamin E. Research suggests that Vitamin E helps to possibly prevent cataracts, and it might be yet another factor in preventing macular degeneration.
  • Bilberry, blueberry and blackberry contain plant pigments known as ‘flavonoids’. These flavonoids can act as antioxidants which reduce the damage caused by free radicals. Free radicals are produced in the body when oxygen reacts with certain molecules. They are known to damage or destroy cells, altering their function and preventing them from regenerating. They may be formed in the retina (the light sensitive area at the back of the eye which contains the macula) due to its high demand for oxygen. Long term exposure to the free radicals may cause damage to the light sensing cells in the retina, causing degenerative diseases such as macular degeneration to develop.