Needless to say, being able to see things without any difficulty is a blessing in itself.
Eyes are the most sensitive part of a human body and need to be taken care of at all times.
There is one thing that most of us are facing nowadays and it’s refractive error. Gone are those days when only one among 100 people suffered refractive error and wore glasses, these days with increase in the usage of gadgets and screen time, people experience a lot of difficulty.
From dry eyes to headaches and eye strains these are common problems reported by people to the Ophthalmologists.
This issue has been reported all the more ever since things have turned fully online, from studies to work, a sitting of more than 10 hours over the laptop screen is the root cause.
Too much screen time causes dry eyes and it’s symptoms include burning,itching or as if something is there in the eyes.
A proper eye examination along with a nutrients loaded diet is the only solution to this problem. One needs to get themselves tested by the Doctor as soon as they experience any difficulty along with making sure to take proper nutrients and care for their eyes.
A list of things one should intake in order to avoid dry eyes :-
- Fish
Fish undoubtedly is the best source of not only one nutrient but so many. A remedy for several issues. It contains Omega-3 fatty acids which reduces inflammation in the tear ducts precisely.
Salmon, Halibut are some of the fishes which contain the maximum amount of Omega-3 Fatty acids.
- Leafy Green Vegetables
Leafy Green Vegetables are loaded with Vitamin C and Folate.which is a great contributor towards good health of eyes. Vitamin C which happens to be an antioxidant combats the age related damage being caused to us. Another component present in Leafy Green Vegetables is Folate that fights with vision loss and other associated problems.
Spinach, Kale and Collards are some of the leafy green vegetables one should eat.
- Nuts
Nuts are loaded with Omega-3 Fatty acids and Vitamin E, both of which are great contributors of healthy eyes.
One should include walnuts, cashews, peanuts etc in their diet.
- Citrus Fruits
As we are already aware that Citrus Fruits increases our immunity in so many ways and hence this also adds to the health of our eyes. Citrus Fruits are enriched with Vitamin E and C, both of which protects us from the damage being caused by decline in age.
Lemons, Oranges, Grapes should be taken
- Seeds
Seeds are also enriched with Vitamin E and Omega-3 Fatty Acids which contribute to improving eye health .
Best Seeds for Eyes are; Chia Seeds, Flax Seeds.
- Carrots
Carrots are a great portion of Salad and one should positively eat Carrots as much as possible because they are loaded with Vitamin A and Beta Carotene. Beta Carotene is the precursor of Vitamin A. Vitamin A has a crucial role to play in the health of our eyes. A Component of Protein known as rhodopsin which helps the retina in absorbing light.
- Sweet Potatoes
Sweet Potatoes just like Carrots are enriched with Vitamin A and Beta Carotene helping us to avoid age related eye issues.
- Eggs
Eggs being an excellent source of lutein and zeaxanthin along with being a good source of Vitamin E, C and Zinc aids eye health.
- Beef
Beef is enriched with zinc which is associated with better eye health for a longer period of time. Zinc also helps in preventing any age related sight loss or macular degeneration.
Studies show that our eyes have high levels of Zinc especially present in the retina and the nearby vascular tissues.
Chicken also constitutes Zinc but the levels are lower than Beef.
- Beans
Beans are an excellent source of so many nutrients that too in higher amounts.
For vegetarians it’s a great source of Proteins and Fibers. Fibers aids in constipation and other bowel related issues and one should for sure include beans in diet.
Beans also is enriched with Zinc and Folate. Zinc as we know helps us in recovery of the damage caused but most of us aren’t aware that it also aids the production of Melanin which protects our eyes from any damage, especially the dry eyes which is caused by Sun
- Water
There is no denial that Water is an ultimate solution. Water keeps our body hydrated and also our eyes, hydrated eyes will help in preventing Dry Eyes and hence keeping our eyes moist.
Other Important Things To Prevent Dry Eyes
- Decreasing Screen Time is extremely important one should avoid using Phones, Laptops whenever not necessary.
- Spending time amidst Greenery is crucial as Green provides a cooling effect to the eyes.
- Not using Phones as soon as you get up is the key, it will save an individual from headaches.
- Getting eye examinations done and consulting the Ophthalmologists sincerely can control the damage to a good extent.
- Taking a proper diet loaded with nutrients can reduce eye related issues.
Written By- Rituja Roy
Edited By- Priyanka Sukhwani
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