New Delhi: Prolonged usage of mobile, laptop and TV screens is becoming a necessary evil. With screen-time becoming so essential to our personal and professional lives, taking good care of your eyes is equally important. Two dietitians suggest some nutritious food for your eyes.
* Vitamins
Foods rich in vitamins can help eyes fight problems, says dietitian Deepti G. Dua, who is the co-founder of Mutation Diet Clinic. Our eyes require Vitamins A, C and E rich food. Citrus rich food, such as oranges, grapefruits, lemons, and tangerines contain free radical-fighting antioxidants, which can keep our eyes healthy. Non-citric food like strawberries, peppers, peaches are also vitamin sources, she explains.
Researches show that eyes need a high amount of Vitamin C to function well and can prevent or delay eye-related troubles like cataract, says Harshita Dilawri, a nutritionist at Know Your Nutrients.
* Leafy vegetables
Eggs and veggies like spinach, kale, turnip green, broccoli, peas are good sources of Lutein and zeaxanthin, two nutrients key to lower the risk of AMD (age-related macular degeneration) and healthy eyes.
* Omega-3 rich food
Coldwater fish such as salmon, tuna, sardines are rich in good fats like Omega-3 and very good for dry eyes and macular degeneration. These are also rich in Vitamin D, which is equally good for healthy eyes. If you are not a fish eater or if you are vegan, walnuts, flax seeds, chia seeds are rich in omega 3 fatty acids and thus good for protecting eyes.
* Legumes and Beans
Many beans and legumes are rich in zinc, which is a very important mineral found in high concentration in eyes. Zinc is found in mostly all beans, including lima, black-eyed beans, and kidney beans along with lean meats, poultry, and fortified cereals.
Tip: Good breakfast combinations might be whole-grain cereal with low-fat milk, eggs, and toast with jam, porridge, oatmeal, or muesli. Drinking water can also be beneficial for your eyes in many ways.
Nutrient-rich food such as garlic, tomatoes and soy milk, depending on their amount of intake, too could be a major add on to your eyes' health.
