Health Nutrients for Healthy Eyes The wonders of nature reveal themselves through the eyes of the beholder. This essential part of the body, therefore, demands protection and care throughout your life. Even a slight blemish to the eye should not be neglected because over a period of time minor irritants in the eyes can turn into chronic troubles.
For instance, one of the cause of damage to the eye is light-induced lipid peroxidation. Simply put, when light enters the lens, it reacts with lipids present in it generating free radicals that cause damage to the eyes. There are several other eye disorders that arise due to the onslaught of free radicals. And there are several others that are brought on due to the deficiency of essential nutrients in the diet. • Vitamin A: This acts as antioxidant that can scavenge the free-radicals formed within the eyes. It plays a major role in the cells of the eye that are sensitive to dim light and is also necessary for the health of mucous membranes that line the eyelid. Consumption of vitamin A in the diet should be 15 mg daily. • Vitamin B2: This vitamin acts as coenzyme in various redox reactions including the prevention of free radicals, thus acting as an antioxidant. The consumption of vitamin B2 in the diet should be 0.3-1.0 mg per day. • Vitamin E: It is an antioxidant whose deficiency leads to inflamed eyelids and sensitivity to light. The consumption of this vitamin in the diet should be 400-800 IU everyday. • Vitamin C: This also acts as antioxidant that can scavenge the free-radicals in the eye. The daily intake of vitamin C in the diet should be 2000-3000 mg. • b-carotene: This pigment acts as an antioxidant and its consumption in the diet should be 25,000 IU daily. • Zinc and selenium: Zinc along with the enzyme retinal dehydrogenase catalyzes the conversion of inactive retinol into its active form, thus forming active antioxidants. Selenium is essential for the formation of selenoproteins like glutathione peroxidase within the lens of the eye. Glutathione peroxidase acts as an antioxidant that also prevents the formation of free radicals that damage the eye lens. The daily intake of zinc and selenium should be 25 mg respectively. • Eggs: Eggs are a good source of vitamins mainly vitamin A (retinol) and vitamin B2 (riboflavin). They also contain a high amount of the essential pigments lutein and zeaxanthin. Vitamin A and pigments act as antioxidants and prevent the formation of free radicals that can damage the eye. Lutein and zeaxanthin are yellow pigments that provide the yellow colour to egg yolk. They absorb the damaging blue wavelengths of light from sun that enters the eye. • Carrots: Carrot juice is among the richest sources of vitamin A (thiamine). It also consists of the pigment b-carotene and retinol. This increases the level of antioxidants which then prevent the formation of free radicals. • Spinach: Spinach consists of vitamins like vitamin A retinol and vitamin C (ascorbic acid). It has a high amount of b-carotene pigment and also a rich source of antioxidants (vitamin A, vitamin C, b-carotene and lutein). • Fortified cereals: Cereals like milk powder fortified with vitamins and minerals contain vitamins including vitamin A retinol, vitamin E (tocopherol), vitamin B2 (riboflavin), minerals like zinc and lutein pigment. Vitamin A and E are antioxidants which prevent the formation of free radicals. Vitamin B2 acts as coenzyme in various redox reactions including the prevention of free radicals, thus acting as antioxidant. • Orange: Orange in the form of raw fruit is rich in the pigment zeaxanthin, vitamin C (ascorbic acid) and vitamin A. But the juice of orange has high amounts of vitamin C as compared to raw orange. • Milk and dairy products: Dairy products like milk, cheese, yogurt, etc. are rich sources of vitamin A, vitamin B2, minerals like zinc and amino acid like taurine. Among buffalo, cow and goat milk, goat milk is the highest source of taurine. Taurine is the free amino acid found in the retina of the eyes, thus maintaining the retina and eye health. • Seafoods: Seafoods including oysters Late rich sources of minerals like selenium and zinc. Zinc along with the enzyme retinal dehydrogenase catalyzes the conversion of inactive retinol into its active form, thus forming active antioxidant0 Selenium and zinc, as antioxidants, help in keeping away cataract and night blindness. • Guava: Guava is a rich source of vitamin C (ascorbic acid). Consumption of guava as raw fruit is better than consuming in the form of juice. Since vitamin C acts as an antioxidant, guava balances the level of antioxidants within the eye, thus increasing immunity against macular degeneration. The right blend of nutrients in the diet can not only keep your eyes healthy but also delay the onslaught of eye disorders that strike with advancing age. *Eyes are an asset - take care of them*! -- Thanks and regards Shraddha Register at the dedicated AccessIndia list for discussing accessibility of mobile phones / Tabs on: http://mail.accessindia.org.in/mailman/listinfo/mobile.accessindia_accessindia.org.in Search for old postings at: http://www.mail-archive.com/accessindia@accessindia.org.in/ To unsubscribe send a message to accessindia-requ...@accessindia.org.in with the subject unsubscribe. To change your subscription to digest mode or make any other changes, please visit the list home page at http://accessindia.org.in/mailman/listinfo/accessindia_accessindia.org.in Disclaimer: 1. Contents of the mails, factual, or otherwise, reflect the thinking of the person sending the mail and AI in no way relates itself to its veracity; 2. 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