The importance of a good eyesight is unrivalled, it can be an indicator of the much needed boisterous state of youthfulness when it functions at its best, or a damning wake up call to an ageing person when its starts to fail. And this is why a good eyesight is of great importance, some of the factors that affect eyesight can be attributed to nutritional intake and specific components have been found to positively affect the functioning of human eyes, these components can be gotten from the foods we eat and we will discuss each of them below;
Vitamin A: Carrots, these are rich in beta-carotene and other carotenoids that serve as raw materials for making vitamin A in the body. Beta-carotene is also a pigment that provides carrots, sweet potatoes, squash and other orange and yellow produce with their orange color. Retinol, a form of vitamin A that you can get from animal foods and dietary supplements and that the body produces, largely from beta-carotene, accumulates in the retina of the eye. Vitamin A is also involved in the formation of rod cells in the retina that allow you to see in low light, also known as “night vision.”
Lutein and zeaxanthin: Like beta-carotene, lutein and zeaxanthin are carotenoids. Lutein and zeaxanthin are the only carotenoids found in the retina of the eye, and they are responsible for absorbing light that could damage vision. Foods rich in lutein and zeaxanthin include spinach, kale, Romaine lettuce, broccoli, corn and orange juice. Include at least five servings of bright orange, yellow, and green vegetables in your eating plan every day to help get the lutein and zeaxanthin you need.
Omega-3 fats: Omega-3 fats are polyunsaturated fats. As part of cell membranes, the barriers that separate and protect the inner workings of cells, omega-3s offer structural support in eyes and in the rest of the body. One of the omega-3 fats called docosahexaenoic acid (DHA) is particularly important for eye health. DHA is present in high levels in the retina, helping the eyes to register images and transmit them to the brain. Seafood has the highest levels of naturally-occurring omega-3 fats. If you don’t eat at least two fish meals weekly, you may want to consider taking omega-3 supplements since this doesn’t provide enough omega-3 fatty acids.
Vitamin C: Vitamin C is one of several antioxidants in the body that deflect damage from harmful free radicals. Free radicals are oxygen-based by-products of everyday, normal metabolism, and are also formed in the body in response to toxins such as cigarette smoke (including secondhand) and air pollution. Fruits and vegetables, such as citrus, kiwi, strawberries, and spinach are rich in vitamin C.
Vitamin E: Vitamin E is also an antioxidant that serves to protect cells, including eye cells, from damage. Vitamin E is typically found in high-fat foods such as almonds, sunflower seeds, peanuts and peanut butter, and avocado.
Always maintain a balanced diet with the above mentioned foods for the best eye care routine but nevertheless, in case of deficiencies in any of the above important nutrients, supplementation is available in form of multivitamins that can be gotten over the counter at your coomunity pharmacy.