|
|
|
EYE ON HEALTH
Open any newspaper or magazine these days and the ever present topic of health is discussed at great length. The importance of a well-balanced diet cannot be emphasized enough as it plays a major role in maintenance, repair, the living process and growth.
No single food provides all the nutrients and so a well-balanced diet with plenty of variety is vital. These different foods not only supply the essential nutrients for general well-being, they are also important for good sight. It is, therefore, important to know where these nutrients are found so that a healthy diet can be planned.
Vitamins are the building blocks for good vision. Vitamin A is essential for day-to-day vision and, at the same time, helps maintain night vision. If inadequate vitamin A is taken, night blindness occurs, followed by complete blindness, which is irreversible. Foods rich in vitamin A are liver, kidney, milk, fat, egg yolk, fish oil; yellow and dark green fruits and vegetables such as carrots, peaches, peas and green peppers.
Thiamin and riboflavin (B-complex vitamins) are needed to alleviate eye fatigue by regulating blood flow to the cornea while thiamin maintains the optic nerve and helps prevent cell damage to the retina. Studies have shown that people who consume pork, liver, legumes, whole-grain and enriched cereals and breads, wheat germ and potatoes are less likely to get cataracts and glaucoma.
Fruits especially citrus fruits, tomatoes, melon, pepper, green leafy vegetables and raw cabbage provide the necessary vitamin C which prevents lens deterioration. Vitamin C is also contained in vegetables but a large proportion of it is lost during cooking. Since fruits are usually eaten raw, they provide large amounts of vitamin C and are thus the most reliable and convenient way of obtaining this important vitamin. As vitamin C is a water-soluble vitamin, it is necessary to take some every day. Similarly, vitamin E and zinc oxide found in green leafy vegetables, shellfish, egg yolk and nuts counter the free radicals which injure cells. Deficiency in vitamins C, E and zinc oxide causes the lens to lose transparency and may eventually lead to cataracts and glaucoma. Those who are out in the sun a lot should eat lots of greens especially the leaves of spinach, kale, collards and mustard greens as well as amaranth, spirulina and red paprika which will protect the eyes from sun damage. These vegetables provide lutein and zeaxanthin which are particularly helpful for people with blue, green or hazel-coloured eyes as they create a "yellow spot" that filters damaging blue-light.
|
|
|
