An essential part of eye care is eating the right foods that contain the right vitamins to help keep the eyes health. There are a lot of eye diseases and eating the proper foods can lower the risk of these diseases.

Antioxidants: These are nutrients which help to slow down or prevent the oxidative damage caused inside the body by minimizing free radicals. They prevent and repair the damage by locking the free radicals. They help to prevent macular degeneration and cataracts. Diabetes can also cause eye problems, which is also related to the oxidative damage inside the body.


eat foods which contain anti-oxidants such as strawberries, blueberries, apples, tomatoes, spinach, cabbage, beetroots etc.

There are many good sources of antioxidants, some of which are listed below:

• Vitamin A: All brightly colored vegetables and fruits such as carrots, squash, kale, broccoli, sweet potatoes, tomatoes, cantaloupe, apricots and peaches.
• Vitamin C: Green leafy vegetables such as broccoli, including green peppers and citrus fruits such as lemons, oranges, limes, strawberries and tomatoes contain an adequate amount of vitamin C.
• Vitamin E: Nuts and seeds, whole grains, oils and green leafy vegetables are good supplement of vitamin E.
• Selenium: This compound is present in foods such as eggs, shellfish and fish, chicken, grains and garlic.

The natural antioxidants are also found in other categories of foods such as:

• Lutein: It is present in all dark green vegetables like Brussels sprouts, spinach, kale and broccoli.
• Flavonoids and polyphenols: They are present in sources like soy, tea, cranberries, red wine, purple grapes and pomegranates.
• Lignan: This compund is present in foods such as barley, rye, flax seed and oatmeal.
• Lycopene: Fruits such as pink grapefruit, tomatoes and watermelon contain lycopene.

Other Beneficial Foods
In addition to the major vitamins and nutrients listed above. There are other foods that can help in the overall health of your eyes. Flax seed oils can promote excellent eye health. They are rich in essential fatty acids, particularly Omega-3 fatty acids, which work throughout the body to protect cell membranes. Selenium (found in yeast, sea foods and Brazil nuts) and zinc (found in oysters, wheat, nuts and hamburgers) help your body to absorb and convert many of the vitamins listed above. In addition, zinc plays a major role in the enzymes responsible for ridding your body of antioxidants.

Flax seed plays a good source of antioxidants and omega-3 fatty acids.







The Bilberry is perhaps the one of the most beneficial foods for complete eye health. This unassuming berry has a multitude of attributes conducive to excellent eye health. Bilberries contain natural antioxidants which strengthen blood vessels (including those in and around the eye). Bilberry also contains both Vitamin A and Vitamin C. Chromium can also be found in bilberries, and is responsible for regulating blood sugar levels (protecting small blood vessels and overall health). Lastly, bilberries have been shown to regulate intraocular pressure, thereby lessening the risk of developing Glaucoma.

Bilberry attributes to excellent eye health.

Carotenoids:
Carotenoids refer to the natural plant pigments, and provide the vibrant colours found in the vegetables and fruits we eat. Lutein and Zeaxanthin are just two of the many varieties, and are thought to protect the eyes from deterioration and diseases. Lutein can be found in foods like spinach, lettuce, cabbage, broccoli, fresh peas, and many yellow or orange fruits and vegetables, while zeaxanthin can be found in orange peppers, corn and some leafy greens like kale, collard greens, spinach and turnip greens.

Carotenoids in food may help prevent age-related eye disease.

What is bad?

• Smoking increases the risk of cataract and age-related macular degeneration. Smoking can aggravate diabetes-related sight problems and also thyroid eye disease.
• Cigarette smoking increases free radicals which accelerate ageing and exacerbate wear and tear. Passive smoking (breathing in other people's smoke) is almost as harmful as smoking yourself.
• Excessive alcohol consumption has detrimental effects not only on general health but also on the eyes. There is an eye condition called toxic amblyopia, or tobacco-alcohol amblyopia, in which excessive smoking and drinking along with poor nutrition are believed to be the contributing factors.
• Salt and sugar are two potential health hazards if consumed in excess. Increased salt intake for prolonged period is known to cause systemic hypertension which in turn is associated with vascular diseases affecting the kidney, brain, heart and eye.
• Obesity and diabetes can affect a person if the diet contains high sugar intake. Diabetes can cause serious damage to the eye and lead to diabetic retinopathy. Blood vessels in the retina of the eye can bleed and leak in diabetic retinopathy.