A diet for perfect eyesight!
The vitamins that keep eye vision healthy are A, B6, B9, B12, C, and E. In addition to these, various components like Antioxidants, Omega-3 fatty acids, and Zinc also help the eyes.
Vitamin A assists eye vision in low light conditions. A deficiency of Vitamin A causes Night Blindness, meaning vision drastically reduces after dusk.
Let's look at foods rich in Vitamin A:
* Carrots: Contain Beta-Carotene, which the body converts into Vitamin A.
* Spinach : Green Spinach contains more Vitamin A than red spinach. The Lutein and Zeaxanthin in it protect the eye's retina from UV radiation.
* Broccoli: Works similarly to spinach in protecting the eyes.
* Capsicum (Bell Pepper): Red capsicum contains more Vitamin A than green or yellow varieties.
* Sweet Potato: Beta-Carotene helps the eyes.
* Mango and Papaya also contain Vitamin A.
The B6, B9, and B12 variants of this vitamin are most beneficial for the eyes. They help heal eye infections and injuries.
* B6: Poultry (Chicken, Duck, Quail), Liver, Fish (Salmon, Tuna, Sardines), Banana, Watermelon, Walnuts, Avocado.
* B9 (Folate): Egg, Beef Liver, Spinach, Legumes (Peas/Beans), Lemon, Orange.
* B12: Mutton/Buffalo Meat, Sardines, Salmon, Egg, Yeast, Grains.
Vitamin C
This vitamin has the ability to reduce and prevent Cataracts (തിമിരം). Foods like Orange, Lemon, Gooseberry (Nellikkā), Capsicum, Blueberry, Strawberry, Blackberry, and Mulberry contain not only Vitamin C but also Anthocyanin, which aids eye health.
It has the ability to eliminate free radicals that are harmful to the eyes. Sources include Sweet Potato, Avocado, Kiwi fruit, Sunflower Oil, Soybean Oil, Almonds, Peanuts, Hazelnuts, and Broccoli.
They help in tear production and in the proper functioning of the retina. Sources include Sardines (Mathi), Mackerel (Ayala), Salmon, Fish Oil, and Walnuts.
Contained in Grapes, this compound helps protect the eyes.
Zinc
Zinc helps the body convert Vitamin A into Melanin, thereby protecting the retina.
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