Food (Nutrition)

Eyes Nutrition: Improve your vision

eyesight

Eyes are our guide to this beautiful world. They enable us to embrace the beauty of life. So it is very important to take good care of our eyes.

Today eyesight problem is one of the most common problems that is being faced by old as well as young people.

Reason for Poor Eyesight:

The reason for poor vision is continuous use of eyes for, reading, watching screens etc, without being able to provide enough rest and adequate nutrition to eyes.

Well, age also plays a major role in eyesight, if you are aged then there is little you can do about the eyesight as it is natural, but if you are facing eyesight problem at a young age then it is high time to fix it.

Nutrients for Good Eyesight:

  • Vitamin C
  • Vitamin A
  • Vitamin E
  • Zinc
  • Omega3
  • Lutein
  • Zeaxanthin

The above 5 nutrients are known mostly by all people. But the last 2 nutrients i.e. lutein and zeaxanthin can be new to majority of people and missing in the diet.

Deficiency of these nutrients over the years leads to vision loss and to several eye problems.

Blurriness and cloudiness in the eyes is caused mainly due to the deficiency of lutein and zeaxanthin in the retina of our eyes. These two nutrients also protects the eyes from the U.V. rays and also improves the visibility in darkness.

Lets focus on the lutein and zeaxanthin as the first 5 nutrients are common and their food sources are known to most of the people.

Sources of Lutein and Zeaxanthin:

  • Spinach (20mg lutein & zeaxanthin)
  • Kale (20-25mg)
  • Broccoli (2-3mg)
  • Corn
  • Turnip
  • Grapes
  • Carrots/ Carrot Juice

Daily Recommended Intake:

  • Lutein: 10mg/day
  • Zeaxanthin: 2mg/day

Other Nutrients:

Vitamin C, E and K are also very important for good vision. If you do not take these vitamins then the body will face difficulty in absorbing lutein and zeaxanthin.

Taking these nutrients on a daily basis will definitely improve your vision. If you have severe eye problem then it is recommended to see a doctor.

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