ReadersAisle.com | Reliable Information Simplified

4 vitamins that help maintain eye health

In the fast-paced digital age where screens dominate routine lives, maintaining good eye health is more important than ever. While several home remedies and exercises can help improve vision, nutrition plays a key role in maintaining eye health. Balanced meals rich in essential nutrients help in preserving and enhancing vision. So, here are some of the key vitamins and minerals one can get via daily meals that help contribute to good eye health:

Key vitamins
1. Vitamin A (beta-carotene)
Vitamin A is crucial for eye health, as it helps promote good vision, prevent night blindness, and maintain the health of the cornea. This fat-soluble vitamin is essential for the formation of rhodopsin—a photopigment found in the retina. Rhodopsin is critical for low-light vision and helps the eyes adjust to varying light conditions. A study published by the American Academy of Ophthalmology found that one of the reasons for night blindness is a severe deficiency of vitamin A. The cornea—the eye’s protective outer layer—acts like a shield for the organ. Lack of vitamin A affects the production of moisture in the eyes, resulting in dryness that can directly impact the health of the cornea. Beta carotene, a plant pigment found in colorful fruits and veggies, is the main source of vitamin A. When consumed, the body converts beta-carotene into the essential vitamin.

Sources: Some of the best sources of vitamin A (beta-carotene) are:
– Dark leafy greens like spinach and kale
– Veggies like red pepper and broccoli
– Orange and yellow fruits and vegetables such as carrots, pumpkin, squash, cantaloupe, apricot, and sweet potatoes

2. Vitamin E
This is another fat-soluble antioxidant that plays a vital role in protecting cells, including those in the eyes, and fatty acids from oxidative damage. The retina, in particular, is dense in fatty acids and requires vitamin E to function optimally. Vitamin E also plays a role in combating free radicals, which are harmful molecules that can damage body tissues and harm proteins in the eyes. This, in turn, may lead to cataracts or cloudy vision. In addition to this, studies show that a deficiency in Vitamin E puts one at a higher risk of developing age-related cataracts. Based on a study, the minimum daily intake of vitamin E is estimated at 7 mg, but one should get tested and consult a doctor to get personalized recommendations for improving vitamin levels.

Sources : Nuts like almonds and peanuts, which make for a convenient snack, are packed with vitamin E. Sunflower seeds are another excellent source of vitamin E and can be easily added to salads or yogurt. Spinach, fortified cereal, and safflower, soybean, corn, and wheat germ oils, are also good sources of vitamin E.

3. Vitamin C
Vitamin C is known for its potent antioxidant properties that fight oxidative stress, which can contribute to the development of eye diseases like cataracts and age-related macular degeneration (AMD). Apart from this, vitamin C also helps protect the eyes from harmful UV radiation. Some studies have shown that those with an adequate vitamin C intake had clearer lenses and were 33% less likely to develop cloudy vision.

Sources: Citrus fruits like limes, lemons, grapefruit, and gooseberries, kiwis, Brussels sprouts, blackberries, strawberries, bell peppers, cauliflower, cabbage, broccoli are all rich sources of vitamin C. Regular intake of these foods not only supports the immune system but also helps maintain the structural integrity of the eyes.

4. B vitamins
The B-vitamin complex, including B6, B9 (folate), and B12, plays a collaborative role in maintaining eye health. Intake of B vitamins can help reduce elevated levels of homocysteine, a compound linked with inflammation and a heightened risk of AMD. Additionally, vitamin B2, also known as riboflavin, helps lower oxidative stress on the eyes. Studies have shown that many people with cataracts have a deficiency of vitamin B2.

Sources : Leafy greens and legumes are rich in B vitamins, especially B6 and B9. One can add beans, lentils, chickpeas, peanuts, fish, green peas, yogurt, seafood like salmon and tuna, and mushrooms to daily meals to increase the intake of B vitamins.

Additionally, lutein and zeaxanthin are fat-soluble antioxidants that help protect the eyes from harmful ultraviolet rays and prevent AMD and cataracts. So, one should opt for foods rich in these antioxidants, like kale, dark green leafy vegetables, pistachio nuts, egg yolk, asparagus, and corn.

Other nutrients
1. Omega-3 fatty acids
Omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for maintaining the health of the retina. These fatty acids contribute to the structure of cell membranes in the eyes and support the overall health of the ocular surface. Apart from this, omega-6 fatty acid or gamma-linolenic acid (GLA) in small quantities may help with eye health.

Sources: Fatty fish like salmon, sardines, mackerel, and trout are rich sources of omega-3 fatty acids. Alternatively, one can opt for sources like flaxseeds, soy milk, chia seeds, and walnuts, adding them to breakfast smoothies or snacks. Further, primrose oil and starflower oil are some rich sources of omega-6 fatty acids. The lubricating effect of these fatty acids helps prevent dry eyes and promotes overall eye comfort.

2. Zinc
Zinc is a mineral that plays a crucial role in maintaining the health of the retina. It is a key component of enzymes that support various physiological processes in the eyes, including the conversion of beta-carotene into Vitamin A.

Sources: Meat, dairy products, oysters, nuts, pumpkin seeds, crab, beans, cashews, and legumes are excellent sources of zinc. Ensuring an adequate intake of this trace element is essential for preventing vision-related complications.

Popular Reads

Top 6 foods that may reduce dementia risk

Many individuals mistakenly believe that dementia is a disease, but it’s a term used to describe symptoms related to memory, social abilities, and thinking. These symptoms can be challenging to manage and can impact daily activities. However, healthcare professionals often recommend implementing a healthy meal plan as a way to improve management. If you’re interested in learning about how your food intake can reduce the risk of developing dementia, read on. What is dementia? As previously mentioned, dementia is not a specific disease. Instead, health conditions like Alzheimer’s disease are among its most frequent causes in older adults. Other known causes of dementia include damage to the blood vessels that supply nutrients to the brain, the formation of balloon-like proteins in the brain, and the breakdown of connections and nerve cells in the brain. While memory loss is one of its most recognizable signs, this symptom alone does not mean one has dementia. Most symptoms of this group of health issues can vary depending on the cause. Hence, here are some of the most common signs to look out for. Memory loss Difficulties while communicating Reasoning and problem-solving issues Poor control of movements and coordination Disorientation Confusion What are the foods that can help reduce the risk of dementia? Typically, dementia and Alzheimer’s are known to be caused by a combination of several factors, such as environmental, lifestyle, and genetic. Furthermore, developing issues such as high blood pressure, diabetes, and heart disease can contribute to cognitive decline in patients. Therefore, healthcare professionals suggest the consumption of nutrient-rich foods to reduce dementia risk as one grows older. Some of the foods that can be added to one’s meal plan are: Avocados Avocados are one of the most commonly known superfoods, which can provide the brain with the needed energy without a spike in blood sugar levels.

Avoid these 15 common shower mistakes

There is nothing a warm shower cannot resolve. Showering after a long day can be a stress reliever and enhance one’s mood instantly. It also has several other health benefits besides cleansing the body, including facilitating cold relief, boosting immunity, and relieving muscle pain. However, not bathing the right way can give rise to skin conditions such as rashes and eczema. Here are some common mistakes one should avoid while bathing and showering: Not moisturizing after a shower Wiping after a bath can reduce the body’s moisture, causing dry skin, which can lead to rashes and itching. Dermatologists recommend applying body lotion and moisturizer immediately after a shower to retain skin texture and prevent dryness. One should look for hypoallergenic moisturizers that do not have any added fragrances. Bathing in scorching hot water Scorching hot water can damage keratin cells in the skin’s outer layer. Consequently, the skin becomes dry and dehydrated. It is important to balance the water temperature before stepping into the shower. Ideally, the temperature of the water should be lukewarm. Using the wrong towel An absorbent towel that does not feel rough is ideal for wiping oneself after a shower. The most effective way to select the right towel is to check its density, measured in grams per square meter (GSM). Towels with GSMs between 400 and 550 are considered ideal for use after bathing. One should avoid towels below a GSM of 400, as these towels can be thin and rough, causing skin dryness. Moreover, towels made of superior-quality Egyptian or Turkish cotton are extremely soft and perfect for the skin. Soaping the arms and legs excessively While it is important to wash and clean one’s arms and legs, these areas typically do not collect much oil and dust. Hence, scrubbing them excessively can dry out these areas and hamper their natural texture.

15 signs of a weak immune system

The immune system is a complex network of organs, cells, and proteins that act as the body’s defense mechanism against diseases and infections. The system —the innate immune system that people are born with and the adaptive immune system, which develops due to exposure to toxins and microbes. Both parts work together to keep infection-causing germs and toxins. So, weak immunity can make the body susceptible to diseases and other health issues. High stress levels The American Psychological Association suggests that chronic stress weakens the immune system. This is because stress lowers the number of white blood cells (i.e., lymphocytes) in the body that fight infections, increasing the risk of infections such as the common cold. Persistent cold Most adults develop two to three colds per year, which usually last from 7 to 10 days. During this period, the immune system forms antibodies to fight the virus. However, if one keeps catching a cold or is dealing with common cold symptoms for a long time, it could be a sign of weak immunity. Slow-healing wounds When one develops a cut or a wound, the body immediately goes into damage control mode to stop any bleeding and regenerate skin. Immune cells in the body guide this process. However, when dealing with a weakened immune system, wounds take longer to heal. This can make one more susceptible to infections as well. Frequent infections Those with a lowered immunity are at a higher risk of contracting infections such as pneumonia, meningitis, bronchitis, and skin infections. They are also more likely to experience autoimmune disorders, organ inflammation, blood disorders such as anemia, and growth and developmental delays. According to the American Academy of Allergy, Asthma, and Immunology, some signs of weak immunity include: – Having more than four ear infections in a year – Developing pneumonia twice within a year – Dealing with chronic sinusitis or more than three episodes of bacterial sinusitis in a year Fatigue If one constantly feels tired despite getting enough sleep, it may be a sign of weak immunity.