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Importance Of Nutrition For Eye Health: In the landscape of eye health, the term "20/20 vision" means the ability to see clearly at a distance of 20 feet, which is considered normal vision for most individuals. However, achieving and maintaining a 20/20 vision involves more than just having good genes. Hydration, nutrition, and a well-balanced diet are all important aspects of maintaining good eye health. Nutrients are an essential component to keep eyes healthy. A nutrient-rich diet consisting of fruits, vegetables, and whole grains contains important vitamins and minerals that promote eye health.

Watch the video below about best foods for eye health: 

In a conversation with Jagran English, Dr Sri Ganesh, Chairman and Managing Director, Nethradhama Super Speciality Eye Hospital, Bangalore explained the importance of hydration, nutrition and diet for eye health.

According to Dr Ganesh, vitamins A, C, and E, as well as minerals like zinc, have been shown to benefit eye health by lowering the risk of age-related eye disorders including macular degeneration and cataracts. Spinach, carrots, and almonds are good sources of these nutrients and should be included in a daily diet to sustain and maintain clear eyesight.

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Antioxidants and omega-3 fatty acids found in certain foods contribute to the prevention of eye diseases. Lutein and zeaxanthin, for example, are antioxidants that are especially beneficial to eye health. These function as a natural sunblock, shielding the eyes from harmful blue light, and lowering the likelihood of acquiring eye diseases. Pistachios and green peas are excellent sources of lutein and zeaxanthin.

Importance Of Nutrition For Eye Health (Image Credits: Canva)

Hydration is another key factor in maintaining healthy eyes. The eyes depend on water to stay moist and lubricated, which is essential for optimal vision. When the body is dehydrated, the eyes may dry out, leading to symptoms such as itching, burning, and redness. Adequate hydration ensures that the eyes remain properly lubricated, reducing the risk of discomfort and irritation.

Along with hydration and nutrition, maintaining a balanced diet is essential for healthy eyes. A diet that is high in processed foods and unhealthy fats leads to the absence of essential nutrients. On the other hand, a diet that is rich in fruits, vegetables, whole grains, and healthy fats can help protect the eyes and maintain optimal vision.

In addition to nutrition and hydration, here are a few tips from the expert to improve eyesight and maintain 20/20 vision:

1. Protecting Eyes from Sun Damage

Exposure to the sun's ultraviolet (UV) rays poses a risk to eye health, potentially leading to conditions like cataracts and macular degeneration. To shield the eyes, it is recommended to wear sunglasses that block 99-100% of UVA and UVB rays. Wearing sunglasses is the simplest and safest way to protect your eyes from UV rays. Choose sunglasses that fit well and that block light from coming in around the lenses.

2. Managing Chronic Health Conditions

Chronic health conditions, such as diabetes and hypertension, are closely linked to eye-related complications like diabetic retinopathy and hypertensive retinopathy. Effectively managing these conditions is significant in safeguarding the vision, especially with progressing age. Working closely with doctors to monitor and control diabetes, lipid profiles, and hypertension through medication, lifestyle modifications, and regular check-ups is important to maintain overall health, including the well-being of our eyes.

3. Adequate Sleep and Eye Exercises

Sufficient sleep is not only essential for overall well-being but also plays a role in eye health. It is recommended to aim for 7-8 hours of quality sleep each night to allow the eyes to rest and rejuvenate. Additionally, incorporating eye exercises into day-to-day routine can help alleviate eye strain. Simple exercises, such as focusing on distant objects and blinking regularly, can contribute to maintaining the flexibility and strength of the eye muscles.

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4. Annual Eye Exams

Regular eye check-ups are pivotal in identifying potential issues early on, allowing for timely intervention and prevention of the progression of age-related eye problems. A comprehensive eye examination, including dilated fundus examinations, provides a thorough assessment of your eye health. Early detection of conditions such as glaucoma, cataracts, and macular degeneration enables effective management, preserving our vision for years to come.

In conclusion, hydration, nutrition, and a balanced diet work in synergy to maintain eye health. By incorporating these practices into day-to-day life, one can support healthy vision and reduce the risk of developing eye diseases.