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Nutrition And Eye Health: Of all our senses, vision has to be one of the most valuable and maintaining it does not only consist of going for check-ups with the eye specialist or waiting for a pair of correct spectacles. It has been established that nutritional balance that is rich in important elements stands to not only enhance normal vision but also delay the loss of sight due to ageing and related conditions like cataracts, dry eye syndrome and macular degeneration. For example, omega-3 fatty acids, vitamins A, C, and E as well as minerals like zinc make the eyes stronger and improve their functionality.

In a conversation with Jagran English, Dr Digvijay Singh, Director, Noble Eye Care, Gurugram shared his expert insights "Eight in ten ophthalmologists believe that the intake of factors like omega-3 fatty acids, antioxidants, vitamins and minerals is quite helpful for the functioning of the eye as well as the prevention of age-associated ocular disorders.

Omega-3 polyunsaturated fatty acids which exist in the flesh meat of fish such as salmon are essential for the preservation of retinal health and minimising dry eye syndrome.

Vitamin E and C obtained from fruits, vegetables and nuts and other antioxidants prevent eyes from oxidative stress due to ultraviolet rays as well as from pollution which can cause cataracts and age-related macular degeneration.

Lutein and zeaxanthin, for instance, are found in spinach and other leafy vegetables and are believed to act as sunscreen for the eyes by screening out blue light. Zinc is found in most shellfish and legumes, and is also important in retinal health and the defensiveness of clear vision.

In a conversation with Jagran English, Dr. Neeraj Sanduja, MBBS, MS, Ophthalmologist and Eye Surgeon, Viaan Eye and Retina Centre said " A well-balanced diet rich in essential nutrients can help maintain healthy vision and reduce the risk of age-related vision problems. She listed vision-boosting foods that must be a part of your diet.

Leafy Greens
- Spinach: rich in lutein and zeaxanthin
- Kale: high in vitamins A and C

Citrus Fruits and Berries
- Oranges: rich in vitamin C
- Strawberries: high in vitamin C and antioxidants

Fatty Fish
- Salmon: rich in omega-3 fatty acids
- Sardines: high in omega-3 and vitamin D

Nuts and Seeds
- Almonds: rich in vitamin E
- Sunflower seeds: high in vitamin E and zinc

Eggs and Carrots
- Eggs: rich in lutein and zeaxanthin
- Carrots: high in vitamin A

Other Beneficial Foods
- Sweet potatoes: rich in vitamin A
- Avocados: high in lutein and zeaxanthin
- Dark chocolate: rich in flavonoids

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