Foods for healthy eyes

NEW DELHI: People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems. The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent.

This study was updated in 2013 to test different versions of the original formula. The variations included omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others. Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.

Here are some best foods for eye health

Fish: Maintaining a healthy lifestyle can help to lower the risk of eye problems. Many fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include: tuna, salmon, trout, mackerel, sardines, anchovies, herring

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

Nuts and legumes: Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include walnuts, brazil nuts, cashews, peanuts, lentils.

Seeds: Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include: chia seeds, flax seeds, hemp seeds.

Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage. Vitamin C-rich citrus fruits include lemons, oranges, grapefruits.

Leafy green vegetables: Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Well-known leafy greens include spinach, kale, collards, carrots. Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene's role in vision is mixed, though the body needs this nutrient to make vitamin A.

Sweet potatoes: Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

Eggs: Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

Water: It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes. (Agencies)

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