This is how foods can help boost eye health ​

Growing up, many of us heard the advice from our parents to eat carrots and green leafy vegetables for good eyesight. While this advice isn't entirely accurate, there is significant truth in the relationship between our diet and the health of our eyes. Our eyes, like any other part of our body, benefit from a balanced and nutritious diet to function optimally and ward off potential diseases.

Eye conditions related to nutrient deficiencies:
Most eye diseases have multiple contributing factors, with nutrition playing a pivotal role.Here are some notable conditions:

Cataracts: Research indicates that individuals consuming fewer than 3.5 servings of fruits and vegetables daily may have a higher risk of developing cataracts. A diet rich in antioxidants found in these foods helps protect against oxidative stress, a known contributor to cataract formation.
Also Read:8 foods that can help improve eye health
Age-Related Macular Degeneration (ARMD): ARMD affects the retina and can lead to severe vision impairment. Studies such as the AREDS 2 trial have shown that supplements containing nutrients like zinc, lutein, and zeaxanthin can slow the progression of ARMD in its early to moderate stages.
Dry Eyes: Deficiencies in vitamin D and omega-3 fatty acids have been linked to dry eye disease. These nutrients help maintain the health of the tear film and reduce inflammation in the eyes.
Myopia: Vitamin D deficiency has been associated with faster progression of myopia (nearsightedness) in children. Adequate sunlight exposure and dietary sources of vitamin D are crucial for eye health in growing individuals.
Important nutrients for eye health and dietary sources:
Vitamin C: Found abundantly in citrus fruits like oranges and grapefruits, berries, tomatoes, and vegetables such as broccoli. Vitamin C supports the health of blood vessels in the eyes and acts as an antioxidant.

Vitamin E: Present in almonds, sunflower seeds, olive oil, and avocado, vitamin E protects cell membranes in the eyes from damage caused by free radicals.

Vitamin D: Besides sunlight exposure, dietary sources include fortified foods, fish oils, and egg yolks. Vitamin D supports overall eye health and may reduce the risk of certain eye diseases.
Zinc: Found in legumes, seeds, nuts, and dairy products like milk and cheese, zinc plays a role in transporting vitamin A from the liver to the retina, aiding in night vision and overall eye health.

Lutein and Zeaxanthin: These carotenoids are found in green leafy vegetables like spinach and kale, as well as in corn and egg yolks. They help filter harmful blue light and protect the retina from damage.
Omega-3 Fatty Acids: Abundant in fatty fish like salmon and tuna, as well as in walnuts and flaxseeds, omega-3s contribute to the structural integrity of cell membranes in the eyes and help reduce inflammation.
Should everyone take nutritional supplements?
While a balanced diet is optimal for maintaining eye health, supplements may be necessary for individuals at risk of deficiencies due to dietary inadequacies or medical conditions. However, indiscriminate use of supplements without medical advice can lead to adverse effects and unnecessary expenses. Consulting healthcare professionals can help determine if supplements are beneficial and safe for individual needs.
Contributed by: Dr. Shubhangi Pimprikar, Consultant Ophthalmologist, Dr Agarwals Eye Hospital, Nashik