The Bible says- “Your eye is a lamp that provides light for your body. When your eye is good, your whole body is filled with light.” Owing to the pollution levels, unhealthy lifestyle and eating habits, our eyes are prone to various diseases. The health of our eyes can be ensured by taking a well balanced diet. Eye conditions that you may be able to prevent with a healthy diet include:

• cataracts, which cause cloudy vision

• age-related macular degeneration, which can limit your eyesight

• glaucoma

• dry eyes

• poor night vision

Serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants. Here are 6 foods containing vitals, required for a healthy vision.

• FISH

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Cold water fish like Salmons, Mackerel and Tuna are rich sources of Omega-3 fatty acids. These are healthy fats, which strengthen the back of the retina, contribute to visual development, and prevent macular degeneration, cataracts and dry eyes. If you do not take sea-food, you can take fish oil supplements. If vegetarian, black currant seed oil or flaxseed oil are also rich in Omega-3.

• EGGS

Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which play an important role, when it comes to our eyes’ health. Vitamin A safeguards the cornea. Lutein and zeaxanthin are responsible for preventing macular degeneration and cataract. Zinc contributes to the health of the retina and aids the eyes to see at night.

• BERRIES

Blueberries, blackberries, strawberries, cherries and even grapes are stars for maintaining eye health .They’re great for lowering both inflammation and blood pressure, thereby preventing macular degeneration. Blueberries and blackberries also contain anthocyanins, which fight inflammation and improve blood flow. Also, they prevent blockages of arteries providing oxygen to retina.

• AVACADO

Avocados are rich in nutrients and this makes them a super food for the eye. They contain lutein and help prevent macular degeneration and cataracts. Being great source of other important eye nutrients such as beta-carotene, vitamin C, vitamin B6 and vitamin E, Avocados must be included in your meal plan.

• WHOLE GRAINS

Trade refined carbohydrates for, brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health. A diet containing foods with a low glycemic index can help reduce your risk for age-related macular degeneration.

• ALMONDS

Almonds are eye friendly food, rich in Vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Taking almonds every day, reduces risk of macular degeneration and prevents cataract.
Other nuts and seeds that contain vitamin E and good for the eyes include sunflower seeds, hazelnuts, walnuts and peanuts.

A balanced diet is best created with a variety of proteins, dairy, fruits, and vegetables. Try eating the rainbow food, i.e. eating different fruits and vegetables of different colours. The intake of processed, contain saturated fats, or foods high in sugar must be avoided. Always consult your ophthalmist if you find any odd symptoms, as early intervention can prevent more serious conditions from developing.