Eyes are one of the most delicate and sensitive organs of our body and keeping them healthy is crucial to maintain a proper vision. Increasing pollution, humongous screen hours and unhealthy food choices are major reasons leading to eye related problems like dry eyes and blurred vision.
Now on an individual level, you cannot control pollution and neither can you reduce your screen time because of ‘Rozi Roti’ but what you can do is enhance your lifestyle and diet. To know which foods can help reduce or prevent eye problems, OnlyMyHealth interacted with Dr Harshwardhan Ghorpade, Cornea, Cataract & Refractive Surgeon at Hiranandani Hospital, Vashi—A Fortis Network Hospital.
Foods To Eat To Improve Eyesight
When asked what foods to eat improve eyesight, Dr Ghorpade said, “Eating red and green fruits is important to enhance better eyesight and keep your eyes healthy. Green and red vegetables and fruits are rich in vitamin C and A which are good for the eyes.”
With the help of Dr Ghorpade, we listed down fruits and vegetables to eat for sharp eyesight.
1. Cucumber
Cucumbers are rich in antioxidants and they help in reducing inflammation. The high content of water in cucumbers keeps the eyes hydrated and prevents the problem of dry eyes. It also contains a good amount of vitamin C and folic acid which help to fight off the toxins in the environment and prevent tired or puffy eyes.
2. Bitter Gourd
Another green vegetable that Dr Ghorpade advised to consume is bitter gourd. I know, you are probably making a face right now, but it is what it is. Yes, it is bitter but if you cook it nicely, you might like it because my mother makes the best ‘Karela sabzi’ and I love it. Let’s talk about its benefits. So bitter gourd is rich in vitamin A and C which again enhance eye health.
3. Carrot
Next in the line of veggies come carrots. Bright, red and sweet, carrots, Bugs Bunny’s favourite food. Oh, I just realised how cartoons of those days would promote healthy vegetables so that we get influenced by them and eat them without melodramas. Even I started eating spinach because of Popeye which is again, good for eye health. Back to carrots! Carrots are rich in beta carotene which your body converts into vitamin A and aids your eye health. They are rich in antioxidants which safeguard your cells and DNA from free radicals.
4. Orange
Oranges are rich in vitamin C and certainly help in boosting your eye health. A research by National Institute of Health states, “Vitamin C plays a critical role in consuming oxygen and maintaining low levels of oxygen within the eye, suggesting that replenishing vitamin C in the lens and vitreous is a viable strategy for minimising oxidative stress and reducing the risk of cataract formation.”
Doctor Ghorpade suggested consuming nuts like apricots and walnuts are good for eye health.
Can Cataract Be Prevented?
When asked on how to prevent cataract, Dr Ghorpade said, “Cataract is not a preventable disease as it is an age-related problem, but it can be avoided by consuming appropriate diet, doing regular eye exercises and taking good care of your eyes.”
Doctor further said, “Cataract is prevalent in diabetic patients and their sugar control is of utmost importance. If their sugar is not balanced then they possess the higher risk of being diagnosed with cataract.”
Measures For Eye Care
- Dr Ghorpade emphasised on wearing UV protected eyeglasses as UV rays of the sun can harm eyes.
- Regular exercises and check on diet is a must according to Dr Ghorpade
- Regular eye check ups for adults below 50 are once in a year and for those who are less than 50, eye check-up is important once in two years.
- Avoid screen time as much as possible
- Lubricate eyes with eye drops regularly