The increased use of digital devices has made impaired vision a common issue. Eye diseases such as cataracts, macular degeneration, and glaucoma are also prevent in the country. A majority of the cases of blindness in India are preventable. Childhood blindness due to Vitamin A deficiency is common in our country. On the occasion of Prevention of Blindness Week, let’s raise awareness about promoting eye health through the diet. The day is of prime importance because it spreads awareness about better eye health, eye injuries, and preventive measures.
Facts about blindness in India
- 10 million people suffer from blindness in India Vitamin A deficiency causes childhood blindness
- The common cause of blindness across the country is cataract
- One in every three people in India suffers from blindness
Common Eye Diseases
The common eye diseases are:
- Cataracts
- Diabetic Retinopathy
- Dry eyes
- Glaucoma
- Age-related macular degeneration
What are the essential nutrients for eye health?
Here are a few nutrients that help protect eye function, provide protection to the eyes and reduce the risk of age-related degenerative diseases:
Vitamin A
This nutrient is essential as it helps maintain light-sensing cells of the eyes known as photoreceptors. Vitamin A deficiency can lead to dry eyes, night blindness, vision impairment and can become deadly based on the severity of the infections. The deficiency of Vitamin A is also the common cause of blindness in the world and child blindness in India.
Lutein and Zeaxanthin
These macular pigments are concentrated in the central part of the retina. They play the role of a natural sunblock and help protect the eyes from blue light that are harmful to the eyes. These plant pigments possess anti-inflammatory properties and are also rich in antioxidants.
Foods sources of lutein and zeaxanthin:
- Spinach
- Kale
- Dark leafy vegetables
- Lettuce
- Peas
- Corn
- Broccoli
- Turnip greens
- Egg yolks
- Oranges
- Papaya
Omega-3-fatty Acids
The two long-chain amino acids vital for eye health are EPA and DHA. DHA helps to maintain eye function, and its deficiency can cause vision impairment, especially in children. Omega 3 is beneficial as it prevents other eye diseases.
Dietary sources of omega-3-fatty acids include:
- Oily fishes such as sardines, tuna, and herring
- Chia seeds
- Walnuts
- Flaxseed/Flaxseed oil
Vitamin C
Vitamin C is vital for eye health as it assists in functions like tissue repair, collagen formation, and boosts immune functioning. Vitamin C is a powerful antioxidant and when added to the diet, can help in multiple ways. It prevents macular degeneration, slows down cataract progression and minimises the risk for glaucoma.
Foods rich in Vitamin C to add to your diet:
- Bell peppers
- Guava
- Kale
- Broccoli
- Oranges
- Strawberries
- Blackberries
- Kiwi
- Brussels sprouts
Vitamin E
Vitamin E is only obtained through diet and can support the delay of the onset of cataracts and reduce the risk of macular degeneration.
Foods rich in Vitamin E:
- Almonds
- Hazelnuts
- Peanut
- Steadfast Honey Peanut Butter
- Sunflower seeds
- Broccoli
- Vegetable Oils
Zinc
Zinc is a vital mineral found in the retina in high concentrations. It plays a role in the formation of visual pigments in the retina. It helps prevent macular degeneration, and its deficiency can lead to night blindness.
Foods rich in Zinc:
- Oysters
- Peanut Butter
- Pumpkin Seeds
- Whole grains
- Milk
- Nuts
- Chickpeas
Vitamin D
Vitamin D protects the eye from diseases and enables it to heal from injuries. It helps prevent age-related macular degeneration, glaucoma, dry eye syndrome, and cataracts.
Foods rich in Vitamin D:
- Sardines
- Milk
- Salmon
- Fortified Tofu
- Egg yolk
- Mushroom
- Orange Juice
- Cheese
- Soy milk
Vitamin B1
Thiamine or Vitamin B1 has been associated with reducing the risk of cataracts and possibly the development of diabetic retinopathy. The latter is an eye disease that impacts people suffering from diabetes, causing blindness.
Sources of Vitamin B1:
- Whole grains
- Meat
- Salmon
- Nuts
- Brown rice
- Seafood
- Flax seeds
- Green Peas
Vitamin B2
Vitamin B2 helps protect glutathione, which is a vital antioxidant for the eye.
Foods rich in Vitamin B2:
- Fortified Tofu
- Salmon
- Mushrooms
- Spinach
- Almonds
- Avocado
- Eggs
- Milk
- Oats
Vitamin B3
Vitamin B3 has a role to play in protecting retinal cells from damage that causes blindness and glaucoma.
Foods rich in B3:
- Chicken
- Salmon
- Brown/White rice
- Peanuts
Vitamin B6
This nutrient helps prevent age-related macular degeneration.
Foods rich in B6:
- Chickpeas
- Salmon
- Dark leafy greens
Vitamin B12
The deficiency may lead to impaired vision, hence it is important to opt for foods rich in Vitamin B12.
Foods rich in B12:
- Fish
- Eggs
- Fortified cereals
Selenium
This trace element fights against the development of cataracts and macular degeneration.
Foods rich in Selenium:
- Tuna
- Pasta
- Rice
- Eggs
- Oatmeal
How about you getting the goodness of all the essential eye nutrients in one place? Yes, it is possible! Gift yourself this eye protector today and see the world with a clearer and more beautiful perspective.
The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
