Globally around 250 million people suffer from varying degrees of vision loss. Various eye disorders like age related macular degeneration, cataract, glaucoma, diabetic retinopathy etc are seen mostly in the elderly population. 

However due to the unhealthy lifestyle and more screen time, various degenerative changes is seen in the young population as well

Diet is one of the main lifestyle factors that plays a role in maintaining good eye health.

Source: Arizona retina project

The above pyramid shows the different nutrients required for healthy vision and also the proportion of different food groups that needs to be taken in varying proportions.

Here are some of the facts linking nutrition to eye health – 

• Antioxidants and cataract

Cataract generally develops over a period of time but it is not common in all elderly people. Damage of the lens due to oxidation reaction within the lens is one of the main factors in the development of cataract.

Observational data suggest that the risk of cataracts can be reduced by a diet that contains optimal levels of vitamins C and E, the carotenoids lutein and zeaxanthin. They are the antioxidants that prevent oxidative damage and have a protective effect on the eye.

Antioxidant vitamins are found in yellow and orange coloured fruits and vegetables like pumpkin, carrot, bell peppers, sweet potato, oranges, sweet lime, mangoes etc and of course dark green leafy vegetables.

• Omega 3 fats and retina health

Omega 3 fatty acids are responsible for visual development and health of the retina. Good amount of omega 3 in the diet can slow down age-related macular degeneration of the eye.

Omega 3 is found in fatty fish, nuts & seeds, avocado etc.

• Garlic for healthy eyesight

Spices like onion, garlic and cruciferous vegetables like cauliflower, broccoli contain sulfur which is required for the synthesis of glutathione which is an important antioxidant required to maintain eye health.

• Vitamin E as an anti inflammatory

Vitamin E keeps free radicals away from your eye cells. One study showed that taking 400 IU of Vitamin E reduced the progression of age-related macular degeneration (AMD) by 25 percent.

• Zinc helps with night vision

Zinc is found throughout the eye- especially the retina. It helps with night vision and the prevention of cataracts. Zinc also protects our eyes from the damaging effects of light. Zinc can be found in dairy products, legumes, oysters, lean red meat, poultry, and fortified cereals.

• Good hydration for over all eye health

Drinking sufficient fluids and preventing dehydration or in this case dryness in the eyes can help to maintain good eye health. Good hydration means sufficient tears to lubricate the eyes. Excessive and prolonged dryness can lead to ulcerations which can become a complication.

Our eyes are our jewels, we need to protect them and give them proper nutrition so as to prevent any damage to the eye and to the eyesight in the long run.

Apart from nutrition, getting a good night sleep and taking sufficient breaks from the screen can help to maintain eye health.