Worried about screens damaging your eyes? These diet tips may help
- by Avanti Dalal
With all the time we spend in front of screens—our phones, tablets and laptops—finding ways to prevent and repair eye damage becomes key. Read on for doctor-approved diet recommendations that might help in your fight
All the time we spend looking at our laptops, computer, phones, e-readers and tablets can be extremely detrimental to eye health. Blue light, present in all tech devices, cause an overproduction of retinal, which leads to cell death in the eye. Therefore, supplementing the body with the right vitamins and antioxidants to prevent eye diseases like dry eye, cataract, night blindness is more imperative than ever. Eating a balanced diet that includes lots of fruits, vegetables, and lean protein is enough to ensure that most people get the right nutrients for eye health. These nutrients help maintain eye function, protect the eyes from harmful blue light, and reduce the risk of age-related degenerative diseases. To supplement this, doctors suggest wearing glasses that reflect blue light, wearing sunglasses when out in the sun, drinking enough water and making sure that eyes are hydrated with eye drops.
Good eye health starts with your diet
Vitamin A is actually a massive group of compounds including retinol, retinoid and several pro-cartenoids that are converted by our body to vitamin A, states nutritionist Hapreet Pasricha. “These compounds help to boost and renew the cornea (an essential part of the eyes structure) while also adding to our inherent ability to see in the dark thanks to rhodopsin—the part of the eye that enables night vision,” adds Pasricha. Celebrity nutritionist Pooja Makhija says, “Vitamin A is a strong antioxidant which has a big impact on vision. Vitamin A can be derived from animal food in pre-formed retinol, which the body can directly use. Beef, chicken and fish are good sources of this vitamin.” Vitamin A can also be derived from plants. “But in vegetables, it’s in the form of precursor beta-carotene which needs to be converted to retinol. Yellow, orange, red vegetables such as carrots, mangoes, bell peppers, tomatoes are rich in beta-carotene. In the precursor form, there is a loss of nutrients, as the amount of beta-carotene digested, converted to retinol. A lot is lost in transition, as opposed to animal-derived where there is no loss in conversion.”
“It’s true that beta-carotene in carrots is good for your eyes, but so are ample amounts of vitamin C, vitamin E, zinc, and omega-3 fatty acids. Vitamin C forms collagen, a protein that provides structure to your eyes. Observational studies suggest that this vitamin may protect against cataracts. They can all greatly reduce your risk of age-related macular degeneration, an eye disease that’s common with ageing and can lead to blindness,” explains Dr Lipika Roy, Paediatric Ophthalmologist and Eye Surgeon at Centre For Vision and Eye Surgery in Chennai. “Along with the vitamins A, C and E we should take adequate amounts of the minerals zinc and selenium, both of which help protect the retina—the light sensitive part of the back of the eye. We also need some fatty acid, to ensure sufficient moisture in your eyes,” adds Dr Roy.
Add these nutrient-dense foods to your diet to improve eye health
Antioxidant-rich vegetables and fruits
Bright coloured foods like bell peppers, sweet potatoes and carrots are packed with eye-friendly vitamins A and C which help reduce the risk age-related macular degeneration. Studies suggest that vitamin C could lower your risk of getting cataracts. Carrots contains high levels of beta-carotene, a naturally occurring a precursor of vitamin A. Vitamin A helps maintain a strong cornea while protecting the cells in your eyes as well as all over the body.
Spinach, kale, lettuce and pak choi—essentially green, leafy vegetables are are filled with vitamin C, beta carotene, and loaded with lutein and zeaxanthin. It is believed that these antioxidants protect your peepers from sun damage. They help filter high-energy wavelengths of visible light that can damage the retina. Lutein, in particular, facilitates eye health by preventing oxidative damage to your retina.
Experts say that having a bowl of blueberries improves your ocular health and strengthens blood vessels located in the back of eyes. Anthocyanin-rich blueberries, grapes and goji berries have antioxidant and anti-inflammatory properties that can help improve your vision. Broccoli has a high concentration beta carotene, lutein, and zeaxanthin, the three of which are essential for improving excellent vision. It is also a good source of vitamin B2 or riboflavin, an antioxidant that has the potential to reduce oxidative stress in your body, including your eyes. Lack of vitamin B2 can make eyes very sensitive to light, which can be a reason of inflammation or blurred vision.
Seeds, nuts and legumes
Foods rich in vitamin E, such as sunflower seeds, peanuts, hazelnuts, almonds, walnuts and pistachios, boost eye health. Accordingly to studies vitamin E can help prevent age-related macular degeneration (AMD) from getting worse and also control cataracts. Eating nuts daily is an effective home remedy to control nearsightedness in children. If you prefer a plant-based, low-fat, high-fibre option to help keep your vision intact and slow AMD, then be sure to include beans and legumes in your daily menu. Chickpeas are high in zinc, as are black-eyed peas, kidney beans, and lentils.
Deep water fish and lean meat
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