The eye, our most sensitive organ, plays an important role in vision, allowing us to perceive and interpret the world around us. Maintaining good eye health through regular check-up and eye exercises is essential for preserving this vital sense. Eye care practices ensure optimal vision and enhance our overall quality of life, enabling us to perform regular activities. Among these practices, nutrition standouts as a key factor in promoting and sustaining eye health.
How Does Nutrition Affect Eye Health?
Dietary practices are an important factor in enhancing eye health and preventing ocular conditions such as refractive errors and night blindness. Here are some ways in which nutrition affects eye health:
Vitamins:
It is important to take vitamins A, C, and E. Vitamin A is essential in the body, specifically for the retina, and it regenerates light-sensitive cells; Vitamins C and E act as antioxidants, protecting the eyes from free radicals.
Omega-3 Fatty Acids:
These are critical for the health of the retina and prevent the risk of dry eye syndrome. Omega-3 essential fatty acids, especially docosahexaenoic acid (DHA), are found in high concentrations in the retina and are important for its proper function.
Zinc
: A vital mineral helps in synthesis of visual pigments to produce vision cells in the retina. Zinc deficiency can cause night blindness and other eye difficulties.
Carotenoids:
Lutein and zeaxanthin are carotenoids as well as antioxidants, which are concentrated in retina and lens of the eye and shields them against oxidative stress and the effects of blue light. It is abundant in foods such as kale, spinach and broccoli.
Beyond Nutrition: Effective Strategies to Protect Eye Health
Regular Eye Check-up:
Visiting your eye doctor at least once a year or as recommended by your doctor to check your eyesight helps detect eye illnesses early.
Screen Time Limits:
Having longer screen time strains your eye and might lead to eye-related conditions. Follow the 20-20-20 rule. For every 20 minutes, take 20-second breaks and look at something 20 feet away.
Wearing Protective Eyewear:
As we all are exposed to UV radiation daily, it is important to wear sunglasses to prevent eye damage caused by UV radiation. Similarly, when engaging yourself in activities such as sports or certain tasks, always wear protective wear.
Ensure Proper Lighting:
It is always advisable to have proper lighting before you perform any tasks. While reading or using screens of any sort, adequate lighting should be ensured to prevent eye strain. Avoid glaring at bright lights that could blur your vision for a second or so.
Drinking Plenty of Water:
Hydration keeps your eyes moist and prevents them from drying. Adequate water ensures healthy eyes, which optimizes your eyesight and also contributes to your overall health.
Eye Drops:
Be careful while using eye drops. Always consult ophthalmologists before applying them to your eyes. Over-the-counter eye drops can sometimes be harmful and may irritate your eyes.
Rest and adequate sleep:
A sound sleep keeps your eyes healthy. Lack of sleep and restlessness would contribute to your eye strain and discomfort. Sleeplessness also impacts your eyes in the form of dark circles around your eyes.
-Content partner Happiest Health
