Nutrition And Your Eye
February 2, 2009
Antioxidants, like lutein, zeaxanthin, beta-carotene, vitamin C, E and zinc, are required to maintain good eye health. Fruits and vegetables, like oranges, kiwis, grapefruit, dried apricots, tomatoes, peppers, raw carrots, green leafy vegetables, green peas, green bean and Brussels sprouts, are all sources of these useful vitamins.
Therefore, if your mother insisted that you finish the carrots on your plate because they are good for the eyes, then she certainly was not wrong.
Yellow peppers, mango, bilberries and green leafy vegetables, like spinach and kale, chard and broccoli are storehouses of lutein. Orange sweet peppers, broccoli, corn, lettuce, spinach, tangerines, oranges and eggs have zeaxanthin.
Significance of nutrients
Wavelengths of red, blue, green, yellow and ultraviolet (UV) are able to penetrate the lens of the eye. However, out of all these, UV light damages the eye lens whereas blue light damages the retina.
Free radicals formed as a result of normal metabolism are also damaging. As a result, antioxidants are required in order to neutralise these free radicals. In case of no or less amount of antioxidants present, such kind of oxidation by the free radicals damages the lipids and proteins of the lens. The lens becomes clouded gradually as a result and these opacities are called cataracts.
The lens has high levels of vitamin C and E in addition to lutein and zeaxanthin. The latter two are in high levels in the retina.
Some tips to maintain good vision
Here are some tips that you can follow to keep your eyes healthy and prevent any eye diseases.
Eat a balanced diet including the proper quantities of vegetables, fruits and whole grains. If you eat right, your eyes will remain healthy.
Maintain regular physical activity. This will keep you from getting obese, which is related to eye problems.
Stay away from cigarette smoke. Even if you do not smoke yourself, exposure to this smoke can cause eye damage.
Always protect your eyes with protective sunglasses.
Supplement your diet with a general multivitamin supplement.
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